Vitamin B12 is essential for red blood cell formation, DNA synthesis, nerve function, and energy production. It’s mainly found in animal-based foods and is crucial for preventing anemia and supporting brain health.
Top 15 Animal-Based Sources of Vitamin B12
| Animal Product | Vitamin B12 (µg per 100g) |
|---|---|
| Beef Liver (Cooked) | 83.1 µg |
| Lamb Liver (Cooked) | 85.7 µg |
| Clams (Cooked) | 98.9 µg |
| Oysters (Cooked) | 16.0 µg |
| Mackerel (Cooked) | 19.0 µg |
| Sardines (Canned in Oil) | 8.9 µg |
| Salmon (Cooked) | 3.2 µg |
| Tuna (Cooked) | 10.9 µg |
| Trout (Cooked) | 7.5 µg |
| Herring (Cooked) | 13.1 µg |
| Beef (Cooked, Lean Cuts) | 6.2 µg |
| Turkey (Cooked) | 1.0 µg |
| Chicken (Cooked, Breast) | 0.3 µg |
| Eggs (Whole, Boiled) | 1.1 µg |
| Milk (Whole, 1 cup) | 1.3 µg |
| Cheddar Cheese | 1.1 µg |
| Yogurt (Plain, Whole Milk) | 0.5 µg |
Top Fortified and Plant-Based Sources of Vitamin B12
| Fortified Food/Plant Source | Vitamin B12 (µg per 100g) |
|---|---|
| Fortified Nutritional Yeast | 24.0 µg |
| Fortified Breakfast Cereals | 6.0 µg |
| Fortified Plant Milks | 1.0 – 2.5 µg per cup |
| Fortified Tofu | 2.0 µg |
| Fortified Plant-Based Meat | 1.5 – 3.0 µg |
| Tempeh (Fermented Soybeans) | 0.1 – 0.3 µg |
| Nori (Seaweed, Dried) | 1.2 µg |
| Shiitake Mushrooms (Dried) | 1.1 µg |
Fruits and Vegetables (Minimal Sources of B12)
- Fruits and vegetables naturally contain little to no B12.
- Small amounts may be present in fermented foods and seaweed, but not in significant quantities.
Recommended Daily Intake (RDI)
- Adults (19+ years): 2.4 µg/day
- Pregnant Women: 2.6 µg/day
- Breastfeeding Women: 2.8 µg/day
- Children (1-8 years): 0.9 – 1.2 µg/day
Health Benefits of Vitamin B12
- Prevents Anemia – Supports red blood cell production and prevents megaloblastic anemia.
- Nerve Health – Protects nerve cells and maintains neurological function.
- Boosts Energy – Helps convert food into energy.
- Supports Heart Health – Lowers homocysteine levels, reducing heart disease risk.
- Improves Mood – Plays a role in producing serotonin, aiding in mental health.
Signs of Vitamin B12 Deficiency
- Fatigue and Weakness
- Tingling or Numbness in Hands/Feet
- Memory Loss and Confusion
- Pale or Jaundiced Skin
- Shortness of Breath and Dizziness
Tips to Maximize Vitamin B12 Intake
- Prioritize Animal Products – Liver, clams, and fish are the richest sources.
- Choose Fortified Foods – Opt for cereals, plant milks, and nutritional yeast with added B12.
- Consider Supplements – Especially for vegans, vegetarians, and older adults.
- Cook Smart – Vitamin B12 is heat-sensitive; avoid overcooking meats and fish.
- Get Regular Checkups – Monitor B12 levels, particularly if following a plant-based diet.
Did You Know?
- Vitamin B12 is not naturally found in plant foods; vegetarians and vegans are at higher risk of deficiency.
- Fortified nutritional yeast can provide up to 24 µg of B12 per tablespoon!
- Older adults may require B12 supplements due to reduced absorption from food.