Foods that are rich in vitamin B12: Benefits, Deficiency & Sources

Table of contents

• What is Vitamin B12?

• Vitamin B12 benefits

• Vitamin B12 deficiency symptoms

• Does Vitamin B12 help with energy?

• How much Vitamin B12 should you take?

• Foods that are rich in Vitamin B12

• Vitamin B12 supplements

• Take-Home Points

• FAQ on Foods that are rich in vitamin B12

Introduction 

A crucial vitamin B is vitamin B12. It is essential for the health of the brain, the generation of red blood cells, and nerve tissue. Vitamin B12 is also known as cobalamin.

Many dietary supplement companies claim that B12 can give you a significant energy boost. But is B12 actually the treatment for persistent fatigue? Spoiler: Possibly! Low amounts of B12 are linked to exhaustion, whereas higher levels are linked to greater energy and endurance.

You might want to think about taking this amount of B12 for energy. Additionally, we have information on the top B12 food sources and supplements.

What is Vitamin B12?

Vitamin B12 is a water-soluble vitamin with many essential functions in your body.

It is essential for maintaining regular brain function, promoting the creation of DNA and red blood cells, and maintaining the health of your nerves.

Meat, fish, and dairy products are some examples of foods that are high in vitamin B12. It can also be made in the lab and is frequently taken with other B vitamins.

The brain, nerves, and blood cells are just a few of the bodily parts that depend on vitamin B12 to function and develop. The energetic form of vitamin B12 is methylcobalamin. The most typical form used in supplements is cyanocobalamin, which the body must convert into an active form.

The Reference Daily Intake (RDI) is around 2.4 mcg; however, pregnant or lactating women should consume a little more.

A protein known as intrinsic factor aids in the absorption of vitamin B12 in your stomach. This chemical aids in the absorption of vitamin B12 into your blood and cells by binding to its molecule.

Your liver stores extra vitamin B12 for later use. If you eat more than the RDI, your body stores the extra for later.

Vitamin B12 benefits

The body needs vitamin B12 for a number of functions, including :

• Normal functioning of the brain and nervous system

• Cognitive function (ability to think)

• Red blood cell production 

• Anemia prevention 

• Aids in the creation and regulation of DNA 

• Help prevent congenital defects.

• Helps in preventing macular degeneration in the eyes

• Required for energy production

Healthy blood depends on vitamin B12. Anemia, which occurs when the body doesn't produce enough normal red blood cells, reduces oxygen delivery. This is also caused by a lack of B12.

Vitamin B12 deficiency symptoms

If your body doesn't produce enough intrinsic factors or if you don't consume enough vitamin B12-rich foods, you could become deficient in vitamin B12.

Animal products, particularly meat and dairy products, are the main sources of vitamin B12. However, fortified foods can be good providers of this vitamin for people following vegan diets.

Many symptoms, some of which can be dangerous, can result from low or insufficient B12 levels. Damage that is potentially severe and irreparable, particularly to the neurological system and brain, can arise from it. However, this is unusual.

Vitamin B12 levels as low as slightly below average can result in symptoms. These signs, however, are vague and insufficient to identify a vitamin B12 insufficiency. Some signs could be:

• Depression

• Confusion

• Cognitive impairment 

• Memory problems

• Fatigue

• Headaches

• Mood changes

• Difficulty concentrating

When symptoms get worse, they may also involve neurological abnormalities like tingling and numbness in the hands and feet. Some folks can have trouble keeping their balance.

Anemia can also result from a B12 deficiency. Fatigue, shortness of breath, and an irregular heartbeat are three of anemia's most prevalent signs and symptoms

Does Vitamin B12 help with energy?

Yep! The energy metabolism-enhancing properties of vitamin B12 may help you feel less tired. It aids in the metabolism of the carbohydrates, proteins, and fats your body uses to produce energy. But there's more! Your general health is greatly influenced by vitamin B12.

B12 vitamin can aid in:

• Raise cognitive performance

• Boost the immune system 

• Aid in the synthesis of hemoglobin

• Reduce your risk of developing specific types of anemia, such as B12 deficiency anemia

How much Vitamin B12 should you take?

The amount of B12 that is best for you to consume will depend on your age, according to experts. According to the National Institutes of Health (NIH), you require the following amount:

• Birth–6 months: 0.4 micrograms (mcg)

• 7–12 months: 0.5 mcg

• 1–3 years: 0.9 mcg

• 4–8 years: 1.2 mcg

• 9–13 years: 1.8 mcg

• 14 and up: 2.4 mcg

If you are pregnant or nursing, the recommended daily intake (RDI) changes a little. According to the NIH ( National Institutes of Health, USA), pregnant women should take in 2.6 mcg per day, and breast-feeding mothers should take in 2.8 mcg.

Foods that are rich in Vitamin B12

The main sources of vitamin B12 in food include dairy, eggs, meat, and fish. Supplements may be necessary for vegetarians, women who are pregnant or nursing, and other people who are at risk of deficiency.

Here are 10 foods you may add to your grocery list that are high in vitamin B12.

1. Animal liver and kidneys

One of the foods that are highest in nutrients is organ meat. Lamb's liver and kidneys, in particular, are high in vitamin B12.

Amazingly, 3.5 ounces (100 grammes) of lamb liver has 3,571% of the recommended daily intake (DV) for vitamin B12.

While veal or beef liver may still contain about 3,000% of the DV per 3.5 ounces (100 grammes), lamb liver often has a greater vitamin B12 content.

Additionally rich in copper, selenium, and vitamins A and B2, lamb liver is.

Kidneys from lamb, veal, and beef are also high in vitamin B12. Per 3.5 ounce (100 gramme) portion, lamb kidneys give nearly 3,000% of the DV, with more than 100% of the DV for vitamin B2 and selenium.

2. Paneer

One of the nutrient-rich dairy products is paneer. You often eat this traditional Indian dish once or twice a week.

A substance that is highlighted in paneer is vitamin B12. 100 grams of paneer has roughly 0.8 grams of vitamin B12.

Panner is also a great source of calcium and proteins.

3. Clam

Clams are a tiny, chewy shellfish that are nutrient-rich.

This mollusc has a high concentration of vitamin B12 and is a lean source of protein. Just 20 tiny clams (190 grammes) provide more than 7,000% of the DV.

A 100 gram (3.5 ounce) portion of clams, particularly entire baby clams, has about 200% of the daily value (DV) for iron.

Clams are also a good source of antioxidants, according to research.

It's interesting to note that vitamin B12 levels are high in clam broth. According to studies, 3.5 ounces of canned clam broth contain 113–588% of the daily value (100 grams)

4. Sardines

Small saltwater fish with fragile bones known as sardines, are another great source of vitamin B12. Although you may also buy them fresh, they are typically marketed in canned form in liquids like water, oil, or sauces. Sardines are very nutrient-dense because they have significant concentrations of practically all nutrients.

The amount of vitamin B12 in 1 cup (150 grams) of drained sardines is 554% of the DV.

In addition, omega-3 fatty acids, which are abundant in sardines, have been linked to a number of health advantages, including a reduction in inflammation and an improvement in heart health.

5. Eggs

Eggs are a great source of complete protein and B vitamins, especially B2 and B12. About 46% of the daily value (DV) for vitamin B12 and 39% of the DV for vitamin B2 are provided by two large eggs (100 grammes).

According to studies, egg yolks contain more vitamin B12 than egg whites. Additionally, egg yolks' B12 is simpler to absorb. Therefore, consuming whole eggs as opposed to simply their whites is advised.

You will also receive a sufficient amount of vitamin D in addition to a healthy dose of vitamin B12. Eggs are one among the few foods that naturally contain it; two large eggs provide 11% of the daily value (DV) for it.

6. Milk and dairy products 

Several vitamins and minerals, including vitamin B12, can be found in abundance in milk and other dairy products like yogurt and cheese.

Whole milk provides 46% of the daily value (DV) for vitamin B12 in one cup (240 ml).

Additionally, cheese contains a lot of vitamin B12. 22 grams of a large piece of Swiss cheese has 28% of the DV.

Plain yogurt with added full-fat could potentially be a good source. Even those who are vitamin B12 deficient have shown improvements in their condition thanks to it.

It's interesting to note that research has shown your body absorbs vitamin B12 from milk and dairy products better than from meat, fish, or eggs.

7. Fortified cereals

Due to its synthetic origins and lack of animal byproducts, this source of vitamin B12 may be suitable for vegetarians and vegans.

Fortified cereals can be a rich source of B vitamins, particularly B12, even though they're not typically advised as part of a healthy diet. Adding nutrients to meals that weren't already present is a process known as food fortification.

According to research, regularly consuming fortified cereals helps elevate vitamin B12 levels.

If you decide to use fortified cereal to improve your intake of vitamin B12, be sure to pick one that is high in fiber or whole grains and low in added sugar.

8. Fortified non dairy milk

Those looking for a healthy vegan alternative to dairy milk frequently turn to nondairy milk.

Although soy, almond, and rice milks may not contain a lot of vitamin B12 naturally, most of them have been fortified, making them a great source of this vitamin.

As an illustration, one cup (240 mL) of soy milk contains up to 86% of the daily value (DV) for vitamin B12 .

As a result, consumers looking to improve their B12 consumption and prevent deficiency can consider fortified non-dairy milks.

The B12 in non dairy milk is synthetic, just like the B12 in other fortified sources, therefore it is suitable for vegans.

9. Salmon

One of the foods with the largest amounts of omega-3 fatty acids is salmon, which is well known for this. Additionally, it's a top vitamin B source.

Cooked salmon half filets contain 178 grammes and 208% of the daily value (DV) for vitamin B12.

4,123 mg of omega-3 fatty acids could be present in the same serving.

This fish provides a large amount of protein, with roughly 40 grammes in a half filet, in addition to its high fat content (178 grams)

10. Some nutritional yeast products 

A superb vegan source of protein, vitamins, and minerals is nutritional yeast. It's a type of yeast that is specifically cultivated for use as food rather than as a leavener in bread and beer.

Vitamin B12 is not naturally present in nutritional yeast. It is frequently fortified, though, which makes it a fantastic source of this nutrient.

Similar to fortified cereals, nutritional yeast's synthetic vitamin B12 is suitable for vegans.

Vitamin B12 supplements

People who are at risk of vitamin B12 deficiency, such as older persons, women who are pregnant or breastfeeding, vegetarians and vegans, those who have digestive issues, and those who have had stomach surgery, are advised to take vitamin B12 supplements.

The vitamin B12 in supplements is synthetic, making it vegan-friendly, just as the vitamin B12 in fortified sources.

Numerous kinds of vitamin B12 supplements are available. You can put them under your tongue, swallow, chew, or drink them. Additionally, a medical professional can administer vitamin B12 via injection.

According to research, restoring B12 levels in patients with a deficit is accomplished just as well by oral vitamin B12 administration as it is by intramuscular injection.

In reality, research discovered that after 90 days of either pills or injections, persons with low levels of vitamin B12 had their stockpiles refilled.

Take-Home Points

• Essential vitamin B12 is primarily found in animal food. The average adult needs 2.4 mcg each day.

• For the brain and nervous system to function normally, the production of red blood cells, and other vital processes, the body needs vitamin B12.

• Vitamin B12 deficiency can cause symptoms like headaches, exhaustion, and digestive disorders, as well as nerve damage and cognitive problems.

• Some people, such as older folks and those who have poor nutritional absorption, are particularly susceptible to deficiencies. Due to the lack of various B12 sources in their diet, vegans may potentially be at risk for deficiencies.

• The majority of people who consume a balanced diet have adequate B12. Others may benefit from injections or oral supplements, according to doctors.

References

• Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia

• Vitamin B12 Deficiency

• Vitamin B12 Status and Optimal Range for Hemoglobin Formation in Elite Athletes

• Vitamin B12

• Vitamin B12 Fact Sheet for Consumers

• Vitamin B12 Fact Sheet for Doctors 

• Food data central