Vitamins Guide – VITAMIN B12

Vitamin B12-Rich Foods

Vitamin B12 is an essential nutrient that plays a crucial role in maintaining a healthy nervous system and producing red blood cells. If you're looking to increase your intake of this important vitamin, there are several delicious and nutritious foods you can add to your diet. Further along, are five vitamin B12-rich foods to consider.

Vitamin B12 RDA

The vitamin B12 recommended daily allowance for adults is 2.4 mcg. However, as we age, a third of us lose the ability to fully absorb natural vitamin B12 sources. Because of this, those above 50 are advised to meet their RDA via vitamin B12 supplementation. That is why breakfast cereals are fortified with this vitamin. Our EV-16 complete package of 16 essential vitamins supplement gives 200 percent of vitamin B12 per capsule. Still, it’s a good idea to consume vitamin B12-rich foods.

A Large Cobalt-Centered Vitamin

Vitamin B12 is also known as cobalamin. It is a water-soluble molecule centered around an atom of the mineral cobalt – see the above image. This is a clear example of how minerals operate in biological systems. The vitamin B12 variety in our supplement has the methyl group as the R group in the images, hence why it is called Methyl Cobalamin. Vitamin B12 is the only known requirement for this mineral in the human body. The vitamin can be stored in the liver in amounts that can last several years.

Animal product sources only

Because vitamin B12 is only found in animal products (red meats, seafood, eggs, and dairy), vegans and vegetarians are at risk of deficiency because there are no common plant-based vitamin B12-rich foods. Instead, they can obtain the vitamin from certain algae, but their best way to get it is via fortified breakfast cereals.

An Interesting Finding

Vitamin B12 gets absorbed in the lower small intestine (ileum) IF a particular protein is present. This protein is made by the acid-producing parietal cells in the stomach lining. However, an auto-immune attack during which antibodies attack the parietal cells or when aging parietal cells produce less acid will reduce the particular protein levels. Consequently, vitamin B12 and other B vitamins deficiency may ensue. And it has been discovered that the special protein needs calcium, so calcium supplements can improve vitamin B12 absorption. [1]

Helicobacter pylori link

Vitamin B12 deficiency is associated with stomach Helicobacter pylori infection. That motile bacterium digs into the stomach wall and triggers inflammation. Although most infected people don’t notice anything, H. pylori infection can cause peptic ulcers or stomach cancer.

Vitamin B12 and Folic Acid

Along with folic acid, vitamin B12 is needed to make genetic material during rapid cell division, like in the gut lining, which sheds every three days. The vitamin is also required in hair follicle cells and bone marrow, where red blood cells are continually produced.

Excess Vitamin B12

As the vitamin is water-soluble, it is readily excreted in the urine. So there are no toxic side effects if too many vitamin B12-rich foods are eaten. However, some people may experience diarrhea.

5 Amazing Vitamin B12-Rich Foods

Here is a list of five excellent vitamin B12-rich foods:

Vitamin B12-Rich Foods: Clams

Clams are a great source of vitamin B12, with just 3 ounces of cooked clams providing 84 mcg or over 35 times the recommended daily intake. They are also low in calories but high in protein, making them a great addition to any diet. Try adding them to pasta dishes, like that pictured above, soups, or even enjoying them on their own as a tasty appetizer.

Other shellfish high in vitamin B12

Vitamin B12-Rich Foods: Beef Liver

Beef liver is one of the most nutrient-dense foods out there and a great source of vitamin B12. Just 3 ounces of cooked beef liver also provides 70 mcg or over 29 times the recommended daily intake. It's also high in other important nutrients like iron, zinc, and vitamin A. While some people may not enjoy the taste of liver, it can be added to dishes like pâté or stews and soups for a nutrient boost. Grilled lean beef steak contains 6.9 mcg or nearly three times the vitamin B12 RDA. 3 oz of cooked turkey liver contains 23.9 mcg or ten times the RDA. 

Vitamin B12-Rich Foods: Salmon

Salmon is not only a delicious and versatile fish, but it's also a great source of vitamin B12. A 3-ounce serving of cooked salmon provides 1.2 mcg or 50 percent of the recommended daily intake of vitamin B12. It's also high in omega-3 fatty acids, which have been linked to numerous health benefits, including reducing inflammation and improving heart health. Try incorporating salmon into your diet by grilling, baking, or adding it to salads or pasta dishes.

Vitamin B12-Rich Foods: Fortified Cereals

Fortified cereals are a convenient and easy way to boost your vitamin B12 intake. Many breakfast cereals are fortified with this important nutrient, providing up to 100 percent of the recommended daily intake in just one serving. Look for cereals that specifically mention vitamin B12 on the label and pair them with milk or yogurt for an even bigger nutrient boost. Just be sure to check the sugar content and choose cereals with whole grains as the first ingredient.

Vitamin B12-Rich Foods: Yogurt

Yogurt is not only a tasty snack, but it’s also a great source of vitamin B12. 8 ounces of low-fat yogurt contains 1.2 mcg or 50 percent of the recommended daily intake of vitamin B12. Greek yogurt is an even better option, with up to 25 percent of the recommended daily intake in one cup. Choose plain yogurt to avoid added sugars and flavor it with fresh fruit or honey for a healthy and delicious snack.

Vitamin B12 Supplementation

Due to the water-solubility of cobalamin, it is wise the top-up with vitamin B12 via supplementation. There is no better way to do this than supplementing with ALL 16 essential vitamins at the same time, not just vitamin B1. Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:

References:

1. PubMed 109771010

See also: vitamin A; vitamin B1; vitamin B2; vitamin B3; vitamin B5; vitamin B6; vitamin B7

Synonymous terms: vitamin b12 rich foods; b12 deficiency: foods to avoid; what food is highest in b12; how to get vitamin b12 naturally; vitamin b12 deficiency symptoms; vitamin b12 vegetables and fruits

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