Vitamin B12 is an essential vitamin that your body cannot manufacture on its own and because it plays a crucial role in helping cells protect nerves, know the best sources of vitamin B12 that you can include in your diet is vital for your health and well-being.
Vitamin B12 is one of the eight B vitamins. These vitamins have several roles, but vitamin B12 has a few specific roles. Registered dietitian specialist Nichola Ludlam Raine (opens in a new tab)explains that vitamin B12 helps our bodies release energy from food, keep the nervous system healthy, and make red blood cells, which carry oxygen throughout the body.
According to National Institute of Health (opens in a new tab), symptoms of vitamin B12 deficiency can include a pale yellow tint to the skin, sore and red tongue, irritability, depression, blurred vision, mouth ulcers and tingling. Ludlam-Raine says some people will be at higher risk for vitamin B12 deficiency.
“Those who have had part or all of their stomach removed may be at risk for vitamin B12 deficiency, for example, people undergoing bariatric surgery such as gastric bypass surgery or sleeve gastrectomy,” she says. “This is because the stomach produces something called ‘intrinsic factor’ which helps you absorb it. Those on a vegan or vegetarian diet may also be deficient in vitamin B12, as it is found naturally in meats. and fish, but also in dairy products and eggs.
Although those at risk should ensure they are getting enough vitamin B12, everyone should include sources of vitamin B12 in their diet to maintain levels. Because B vitamins are water-soluble, the National Institute of Health has set a daily Nutrient Reference Value (NRV) of 2.4 mcg for men and women who are not pregnant or breastfeeding.
Here, we dig deeper into vitamin B12 sources, how much vitamin B12 they provide, and what other benefits we can get from each source.
1. Beef
A beef steak contains a lot of vitamin B12, a 190 g steak providing approximately 11.2mcg, i.e. four times more than the VNR. Beef also contains other nutrients needed for good health.
Not only is beef a good source of protein, which is necessary for healthy bones, muscles and cells in general, but it also contains minerals like iron, zinc and selenium as well as other B vitamins.
Iron is important in making red blood cells, which carry oxygen around the body, while zinc helps our body make new cells and is important for healing wounds. Selenium is necessary for a healthy immune system.
2. Nutritional yeast
Available in flake or powder form, nutritional yeast is often fortified with vitamin B12, making it an excellent source of B12 for everyone, but especially for those on a vegan or other plant-based diet. that require non-animal sources.
It is ideal as a thickener in soups, sprinkled on pastas, salads and risottos or even added to smoothies. A 5 g serving of enriched nutritional yeast contains 2.2mcg of vitamin B12, which is close to the daily NRV. Fortified nutritional yeast also contains other B vitamins as well as the minerals iron and zinc.
3. Milk
It’s not just milk that provides vitamin B12; other dairy products do too, such as cheese and yogurt. A cup of whole milk contains 1.1 mcg of vitamin B12, just under half the daily NRV.
Helen Bond (opens in a new tab)dietitian and spokesperson for the British Dietetic Association (opens in a new tab) says that dairy products, such as milk, yogurt and cheese also contain other nutrients. This includes calcium, which is “important for maintaining healthy bones and teeth.”
“Calcium is also helpful for muscle function and blood clotting,” she says. “The calcium in dairy products is sometimes more easily absorbed and used by the body than perhaps in other foods.”
Bond adds that iodine is another nutrient found in dairy products, useful for supporting a healthy metabolism, as well as contributing to the health of our skin and nervous system.
4 eggs
The humble egg is not only a good source of protein, it is also one of the main sources of vitamin B12.
In fact, one egg contains 1.4 mcg of vitamin B12, which is about half the NRV of vitamin B12. Thus, a few eggs for breakfast would help provide the recommended daily amount of vitamin B12.
Eggs are also useful sources of other vitamins and minerals, including vitamin D – for healthy bones, teeth and muscles – selenium and choline; a mineral that contributes to normal fat metabolism and liver function.
5. Salmon
This oily fish is one of the best sources of vitamin B12 with 3.5 oz (100 g) packing in 4.15mcg. This is not far from double the NRV of the daily B12.
Bond says other fish also contain vitamin B12 such as kippers, sardines, mackerel, sea bass, haddock and plaice.
“Salmon is a type of oily fish and one of the great benefits of oily fish is that it also contains long-chain omega-3 fatty acids, which are really good for brain and heart health,” adds Bond, who says fish is also a good source of protein and healthy fats.
6. Fortified foods
Various foods are fortified with vitamin B12, such as cereals, spreads and the best milk alternatives. This can be a helpful way for meat eaters as well as vegans and vegetarians to control their vitamin B12 intake.
Research published in the American Journal of Clinical Nutrition (opens in a new tab) showed that a daily cup of fortified cereal (fortified with three B vitamins, including B12) significantly increased the concentration of B vitamins in participants’ bodies over the course of 14 weeks.
Fortified foods often provide other nutrients such as iron, vitamin D, and vitamin C, so other health benefits can be reaped.
7. Organ Meat
They may not be to everyone’s taste, but organ meats, like liver and kidney, are one of the best sources of vitamin B12. In fact, just 3.5 oz (100 g) of lamb liver contains a staggering amount 85.7mcg of vitamin B12 – that’s more than 34 times the NRV of B12.
Organ meats also contain other nutrients, including iron, which Bond says is good for reducing fatigue and fatigue.
“Offals also contain vitamin A, which is important for our eyesight and vision.”
A word of warning though: pregnant women are recommended to avoid liver foods such as live pate as too much vitamin A can be detrimental to the fetus.
If you’re not a fan of the taste of offal, there are simple ways to disguise the taste. You can add a little to chilies, mixed with ground meat, or even use in a curry with a thick sauce.
This article is for informational purposes only and is not intended to offer medical advice.