Vitamin B12
Cobalamin , Cyanocobalamin , Mecobalamin , Methylcobalamin
NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Vitamin B12 helps make red blood cells, which carry oxygen, and supports nerve function. It’s also important for DNA synthesis, which is the process of making new genetic material. This vitamin is crucial for preventing anemia, which is a condition where the blood lacks enough healthy red blood cells, and supporting brain health.
Vitamin B12 is mainly found in animal-based foods like meat, fish, poultry, eggs, and dairy products. For those on a plant-based diet, fortified foods like cereals and plant-based milk can provide B12. It’s important to include B12-rich foods in your diet or consider supplements if needed, especially for vegetarians and older adults.
A deficiency in Vitamin B12 can lead to anemia and neurological problems like numbness or tingling in the hands and feet. Symptoms include fatigue, weakness, and memory problems. Older adults, vegetarians, and people with absorption issues are at higher risk. Addressing a deficiency is important to prevent long-term health problems.
Adults generally need 2.4 micrograms of Vitamin B12 per day. Pregnant women require 2.6 micrograms, while breastfeeding women need 2.8 micrograms. There is no established upper limit for B12 intake, as it is considered safe even at high doses. It’s best to meet your needs through a balanced diet or supplements if necessary.
Vitamin B12 supplementation is generally safe, but excessive intake can cause harm, like skin rashes or diarrhea. There is no established upper limit, but unnecessary supplementation should be avoided. It’s important to consult a healthcare provider before taking high doses, especially if you have certain health conditions, to prevent potential side effects.
Frequently Asked Questions
What does Vitamin B12 do?
How can I get Vitamin B12 from my diet?
How does Vitamin B12 affect my health?
Who can have low levels of Vitamin B12?
What diseases can Vitamin B12 treat?
How do I know if I have low levels of Vitamin B12?
How much supplement of Vitamin B12 should I take?
Will supplements of Vitamin B12 interfere with my prescription medicines?
Is taking too much of Vitamin B12 harmful?
What is the best supplement for Vitamin B12?
Content of Selected Foods
Food | Milligrams (mg) per serving | Percent DV* |
---|---|---|
Beef liver, cooked, pan fried, 3 ounces | 70.7 | 2,944 |
Clams (without shells), cooked, 3 ounces | 17 | 708 |
Oysters, eastern, wild, cooked, 3 ounces | 14.9 | 621 |
Nutritional yeast, fortified, from several brands (check label), about ¼ cup | 8.3 to 24 | 346 to 1000 |
Salmon, Atlantic, cooked, 3 ounces | 2.6 | 108 |
Tuna, light, canned in water, 3 ounces | 2.5 | 104 |
Beef, ground, 85% lean meat/15% fat, pan browned, 3 ounces | 2.4 | 100 |
Milk, 2% milkfat, 1 cup | 1.3 | 54 |
Yogurt, plain, fat free, 6-ounce container | 1.0 | 43 |
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving | 0.6 | 25 |
Cheese, cheddar, 1½ ounces | 0.5 | 19 |
Egg, whole, cooked, 1 large | 0.5 | 19 |
Turkey, breast meat, roasted, 3 ounces | 0.3 | 14 |
Tempeh, 1/2 cup | 0.1 | 3 |
Banana, 1 medium | 0.0 | 0 |
Bread, whole wheat, 1 slice | 0.0 | 0 |
Strawberries, raw, halved, 1/2 cup | 0.0 | 0 |
Beans, kidney, boiled, 1/2 cup | 0.0 | 0 |
Spinach, boiled, drained, 1/2 cup | 0.0 | 0 |
- * DV = Daily Value. FDA developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for vitamin B12 is 2.4 mcg for adults and children age 4 years and older [22]. FDA does not require food labels to list vitamin B12 content unless vitamin B12 has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
Required (or Advised) Daily Intake
Age | Male | Female | Pregnant | Lactating |
---|---|---|---|---|
0–6 months | 0.4 | 0.4 | - | - |
7–12 months | 0.5 | 0.5 | - | - |
1–3 years | 0.9 | 0.9 | - | - |
4–8 years | 1.2 | 1.2 | - | - |
9–13 years | 1.8 | 1.8 | - | - |
14+ years | 2.4 | 2.4 | 2.6 | 2.8 |