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 SourceVitamin B12 per 100gms%DV per 100gms
Cooked Clams( Shellfish)98.9μg1648% DV
Fish( Mackerel)19μg317%DV
Silken Tofu(Fortified Soy Products)2.4μg40%DV
Red Meat(beef)6μg100%DV
All Bran(Fortified Cereals)20μg333%DV
Skim Milk(Low Fat Dairy)0.5μg8%DV
Eggs(Chicken) Yolk2μg33%DV
Whey Powder2.5μg40%DV
Non-Fat Yogurt0.53μg25%DV
Marmite(Yeast extract spreads)0.5μg8%DV
Caviar(Fish Eggs)20μg333%DV
Lean Beef8.2μg136%DV
Lean Lamb3.7μg62%DV
Energy Bars( Fortified)12.24μg204%DV
Rice Milk0.6μg11%DV
Buttermilk( Low-Fat)0.22μg4%DV
Liver Sausage13.5μg224%DV
Emu Steak9.37μg156%DV
Luncheon Meat*5.14μg86%DV
Hard Salami*2.8μg47%DV
Veggie Burgers2μg34%DV
Lean Cured Ham0.65μg11%DV
Lean Chicken0.31μg5%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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