Vitamin B12 Detailed Facts, Food, and Information
Vitamin B12 also called cobalamin is vital for good health. It helps maintain healthy nerve cells and red blood cells. It is also needed to make DNA, the genetic substance in all cells.
Vitamin B12 is bound to the protein in food. Hydrochloric acid in the stomach release it from protein during digestion. Once unleashed, B12 mixes with a substance called intrinsic factor before it is absorbed into the bloodstream.
Vitamin B12 Food Sources
Vitamin B12 is found naturally in animal foods including fish, milk and milk products, eggs, meat, and poultry. Fortified breakfast cereals are an outstanding source of vitamin B12 and a particularly valuable source for vegetarians.
The preferred food sources of vitamin B12 below advises nutritional sources of vitamin B12. Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need.
| Food | Micrograms (μg) per serving | Percent DV* |
|---|---|---|
| Mollusks, clam, mixed species, cooked, 3 ounces | 84.1 | 1400 |
| Liver, beef, braised, 1 slice | 47.9 | 780 |
| Fortified breakfast cereals, (100%) fortified), ¾ cup | 6.0 | 100 |
| Trout, rainbow, wild, cooked, 3 ounces | 5.4 | 90 |
| Salmon, sockeye, cooked, 3 ounces | 4.9 | 80 |
| Trout, rainbow, farmed, cooked, 3 ounces | 4.2 | 50 |
| Beef, top sirloin, lean, choice, broiled, 3 ounces | 2.4 | 40 |
| Fast Food, Cheeseburger, regular, double patty & bun, 1 sandwich | 1.9 | 30 |
| Fast Food, Taco, 1 large | 1.6 | 25 |
| Fortified breakfast cereals (25% fortified), ¾ cup | 1.5 | 25 |
| Yogurt, plain, skim, with 13 grams protein per cup, 1 cup | 1.4 | 25 |
| Haddock, cooked, 3 ounces | 1.2 | 20 |
| Clams, breaded & fried, ¾ cup | 1.1 | 20 |
| Tuna, white, canned in water, drained solids, 3 ounces | 1.0 | 15 |
| Milk, 1 cup | 0.9 | 15 |
| Pork, cured, ham, lean only, canned, roasted, 3 ounces | 0.6 | 10 |
| Egg, whole, hard boiled, 1 | 0.6 | 10 |
| American pasteurized cheese food, 1 ounces | 0.3 | 6 |
| Chicken, breast, meat only, roasted, ½ breast | 0.3 | 6 |
*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B12 is 6.0 micrograms (μg).
Vitamin B12 Recommended Dietary Allowance
The Recommended Dietary Allowance (RDA) is the standard daily dietary intake level that is enough to meet the nutrient requirements of nearly all (97 to 98 percent) healthy individuals in each life-stage and gender group. The table below shows the Recommended Dietary Allowances (RDA) for children and adults.
| Age (years) | Males and Females μg/day) | Pregnancy (μg/day) | Lactation (μg/day) |
|---|---|---|---|
| 1-3 | 0.9 | N/A | N/A |
| 4-8 | 1.2 | N/A | N/A |
| 9-13 | 1.8 | N/A | N/A |
| 14-18 | 2.4 | 2.6 | 2.8 |
| 19 and older | 2.4 | 2.6 | 2.8 |
Health risks of Excess Vitamin B12
Vitamin B12 has a very low potential for toxicity. The Institute of Medicine states, "no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals."
The Institute recommends that adults over 50 years of age get most of their B12 from supplements or fortified food because of the high occurrence of impaired absorption from unfortified foods in this population.
If your interested, here is a website that has great prices on B12 supplements.
Additional Vitamin Information
- Vitamin Supplements
- Vitamin A Facts
- Vitamin A Foods
- Vitamin A Deficiency
- Vitamin A Overdose
- Vitamin B12 Facts
- Vitamin B12 Deficiency
Vitamin Supplements Guide © 2006
