Vitamin B12 Foods

Vitamin B12 foods include Fish, Shellfish, Fortified Cereals, Mozzarella, crabs, beef liver, Yogurt, eggs, ostrich, milk, yeast, cheese, Parmesan, Rice Milk, Emu Steak, Whey Powder, buttermilk etc.

Cobalamin or Vitamin B12, a water-soluble vitamin plays a vital role in the functioning of brain and nervous system. In fact, Vitamin B12 is essential in formation of blood in our body. Apart from this, it is also related to synthesis and regulation of DNA. Hence, Vitamin B12 is considered as an essential vitamin.

Chemical compounds in Vitamin B12 are known as vitamers. Cobalt, which is essential in generation of vitamin B9 or folate, is also found in Vitamin B12. When your body has sufficient amounts of vitamin B9, you are less likely to suffer from vitamin B12 deficiency. Reduction in levels of Vitamin B12 in human body can lead to memory loss, fatigue, depression, anemia etc.

However, there are several food sources, which are abundant in Vitamin B12. This vitamin can only be produced by bacteria and can be found naturally in various animal-based products. In addition, synthetic forms are available and added to several foods like cereals.

Vitamin B12 Foods for non-vegetarian

If you are a non-vegetarian, here is a list of few food sources that can be included in your diet (in limited quantities) to fight against Vitamin B12 deficiency.

  1. Fish (mackerel)
  2. Shellfish (cooked clams)
  3. Crustaceans (crabs)
  4. Liver (beef)
  5. Red meat (beef)
  6. Eggs(chicken’s)
  7. Emu Steak
  8. Ostrich

Vitamin B12 Foods for vegan

If you are a vegan or wanting to maintain a natural diet, you can incorporate these vegetarian products in your regular diet.

  1. Fortified Soy based products (Silken Tofu)
  2. Fortified Cereals (All Bran)
  3. Low/Reduced Fat Dairy (Skim Milk)
  4. Cheese (Swiss)
  5. Yeast extract spreads ( Marmite)
  6. Whey Powder
  7. Milk and Yogurt
  8. Mozzarella
  9. Parmesan
  10. Rice Milk
  11. Fortified Energy Bars
  12. Low Fat Buttermilk
  13. Veggie Burgers

Vitamin B12 supplements are also available. It can be taken in large quantities as well because excess quantity will be excreted from your body or stored in liver for usage when supplies are limited. Stores of Vitamin B12 last up to a year.

Recommended daily dosage of Vitamin B12

  1. For children under 14 and older = 2.4μg;
  2. For pregnant women = 2.6μg
  3. For breastfeeding mothers = 2.8μg
  4. Older People = 25-100μg

Comparing Vitamin B12 Content in foods

Following is the list of foods and their nutrient density (Vitamin B12 per 100gms)

Food Source Vitamin B12 per 100gms %DV per 100gms
Cooked Clams( Shellfish) 98.9μg 1648% DV
Fish( Mackerel) 19μg 317%DV
Liver(Beef) 83.1μg 1386%DV
Silken Tofu(Fortified Soy Products) 2.4μg 40%DV
Crab(crustaceans) 11.5μg 192%DV
Red Meat(beef) 6μg 100%DV
All Bran(Fortified Cereals) 20μg 333%DV
Skim Milk(Low Fat Dairy) 0.5μg 8%DV
Eggs(Chicken) Yolk 2μg 33%DV
Whey Powder 2.5μg 40%DV
Cheese(Swiss) 3.3μg 56%DV
Non-Fat Yogurt 0.53μg 25%DV
Marmite(Yeast extract spreads) 0.5μg 8%DV
Caviar(Fish Eggs) 20μg 333%DV
Fish(Tuna) 10.9μg 181%DV
Octopus 36μg 600%DV
Lean Beef 8.2μg 136%DV
Lobster 4μg 67%DV
Lean Lamb 3.7μg 62%DV
Energy Bars( Fortified) 12.24μg 204%DV
Rice Milk 0.6μg 11%DV
Buttermilk( Low-Fat) 0.22μg 4%DV
Liver Sausage 13.5μg 224%DV
Ostrich 6.4μg 106%DV
Venison 3.6μg 60%DV
Emu Steak 9.37μg 156%DV
Luncheon Meat* 5.14μg 86%DV
Pastrami 1.9μg 31%DV
Hard Salami* 2.8μg 47%DV
Turkey(Cooked) 1μg 17%DV
Veggie Burgers 2μg 34%DV
Lean Cured Ham 0.65μg 11%DV
Lean Chicken 0.31μg 5%DV
Scallops 2.2μg 36%DV

*The quantities of Vitamin B12 might vary. Check out for the nutrition labels of the product for an exact quantity of vitamin B12 levels from every individual ingredient.

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Dr. Jagdev Singh

Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is an Ayurvedic Practitioner and Herbalist. He has successfully treated thousands of patients with Ayurveda (including Herbal Ayurvedic Medicine and Ayurvedic Diet). Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.

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