A 3.5-ounce (100-gram) cooked … For example, a study in over 5,000 people showed that dairy was more effective than fish at increasing vitamin B12 levels (36). In fact, a can (165 grams) of light tuna canned in water contains 115% of the DV (22). Learn more about vegetarian and vegan sources of vitamin B12 here. Protein is incredibly important for your health, weight loss, and body composition. This same serving size also packs a good amount of lean protein, phosphorus, selenium, and vitamins A and B3 (21). Turkey. A vitamin B-12 test measures the amount of B-12 in your blood. Vitamin B-12 can even be found in certain mushrooms and algae. Interestingly, the broth of boiled clams is also high in vitamin B12. Itâs sometimes caused by lack of intrinsic factor, a protein that is necessary for the efficient absorption of vitamin B12. Itâs also better to grill or roast it instead of frying. You may develop a vitamin B12 deficiency if your body does not produce enough intrinsic factor, or if you donât eat enough vitamin-B12-rich foods (2). This means that the body requires vitamin B12 to work properly. Sardines are small, soft-boned saltwater fish. One grilled flat iron steak (about 190 grams) provides 467% of the DV for vitamin B12 (). Vitamin B12 is mainly found in animal products, especially meat and dairy products. Vitamin B12 deficiencies tend to be more common in older adults and those following a strict vegetarian or vegan diet that eliminates a lot of the animal-based foods that can provide this … High vitamin B12 foods include clams, fish, crab, low-fat beef, fortified cereal, fortified soymilk, fortified tofu, low-fat dairy, cheese, and eggs. Clams are small, chewy shellfish that are packed with nutrients. This source of vitamin B12 may work well for vegetarians and vegans, as itâs synthetically made and not derived from animal sources (16). Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. One example is soy milk, which can provide up to 86% of the DV for vitamin B12 in 1 cup (240 ml) (28). Vitamin B12 can be found in foods such as meat, fish, and dairy products. Furthermore, sardines are an excellent source of omega-3 fatty acids, which have been shown to provide many health benefits, such as reducing inflammation and improving heart health (12). Vitamin B12 is absorbed in the stomach with the help of a protein called intrinsic factor. Foods with B12 are always the first choice, but if you have trouble eating B12-rich foods, or have problems absorbing B12, another potential vitamin B12 source is a multivitamin. Vitamin B12 is a key nutrient that your body needs for many essential functions. It can also be added to foods or supplements. Omega-3 needs vary by individual. For instance, the vitamin B12 in cyanobacteria, such as spirulina, has very low bioavailability. A range of vitamin B12 supplements is available to purchase online. One review concluded that taking 1,000 mcg daily is an effective alternative to injections (41). One large slice (22 grams) of Swiss cheese can contain about 28% of the DV (31). It helps make your DNA and your red blood cells, for example.. One cup (150 grams) of drained sardines contains up to 500% of the DV for vitamin B12. This is a fact sheet intended for health professionals. Vitamin B-12 is also added to some foods and is available as an oral supplement. The Reference Daily Intake (RDI) is about 2.4 mcg but slightly higher for pregnant or breastfeeding women (1). Learn more about high vitamin B12 intake here. Here’s our process. However, people eating a plant-based diet can only get vitamin B12 from fortified foods or supplements. Many people are intolerant to dairy. Red meat 4. While lamb liver is generally higher in vitamin B12 than beef or veal liver, the latter two may still contain about 3,000% of the DV per 3.5 ounces (100 grams) (5, 6). You can get more than 7,000% of the DV in just 20 small clams (8). This article examines each in detail, letting you know the best sources and how much you need. Your healthcare provider can also inject you with vitamin B12. Other plant-based sources include a cup … Liver and kidneys, especially from lamb, are rich in vitamin B12. Two large eggs (100 grams) contain 1.1 mcg of vitamin B12. Clams have also been shown to be a good source of antioxidants (10). Thatâs 245% of the DV. Organ meats are some of the most nutritious foods out there. Vitamin B12: 21.84 mcg in 3 ounces of cooked oysters (364% DV). Vitamin B12 is an essential nutrient that your body canât make on its own, so you need to get it from your diet or supplements. This article reviews the science. Sardines. Those include older adults, pregnant or breastfeeding women, vegetarians and vegans, individuals with intestinal problems, and those who have had stomach surgery. Here are 9 signs and symptoms of vitamin B12 deficiency. The following table shows the RDA for vitamin B12: There is no known risk of having too much vitamin B12. Below is a list of some of the most potent reservoirs of vitamin b12 … People who may be at risk of vitamin B12 deficiency include older adults, people following a vegan diet, and individuals with increased vitamin B12 requirements due to specific health conditions. Find out what your B-12 results mean and how to optimize your B-12 intake. Vegetarians, pregnant or breastfeeding women, and others at risk of deficiency may want to track their diets closely to make sure theyâre getting enough. Research has suggested that the consumption of alcohol may reduce vitamin B12 levels. Thatâs 46% of the DV. The absorption of vitamin B12 can vary from about 56% of a dose of 1 mcg to 0.5% of a dose of 1,000 mcg. A 3.5-ounce (100-gram) serving of lamb liver provides an incredible 3,571% of the Daily Value (DV) for vitamin B12 (4). One study added nutritional yeast to the diets of raw-food vegans and found it increased vitamin B12 blood levels and helped reduce blood markers of vitamin B12 deficiency (24). Learn more about vitamin B12 injections here. Two tablespoons (15 grams) of nutritional yeast may contain up to 733% of the DV for vitamin B12 (23). For this reason, fortified nondairy milks could be a great option for those wanting to increase their vitamin B12 intake and avoid deficiency (29). Research shows that eating fortified cereals daily helps increase vitamin B12 concentrations (18, 19). Thatâs 312% of the DV. Fortified nutritional yeast 8. Food manufacturers fortify breakfast cereals with vitamin B-12, but in varying amounts, so check the label to find out how much B-12 your favorite cereal contains. It's basically brain food! Vitamin B12 is a nutrient that's crucial to red blood cell formation, cell metabolism, DNA creation, and nerve health. Thatâs 453% of the DV. A 3.5-ounce (100-gram) serving of cooked tuna contains 453% of the DV for the vitamin (21). Vitamin B12 supplements are available in the form of tablets or liquids that a person can take under the tongue (sublingually). A 3.5-ounce (100-gram) serving of beef contains about 5.9 mcg of vitamin B12. Vitamin B12 supplements are recommended for people who avoid animal products or with impaired absorption. This article explains why nutritionalâ¦. Also, the same amount of steak contains reasonable amounts of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and zinc (13). This all-around nutritious fish is high in several B vitamins. A 3.5-ounce (100-gram) serving of cooked tuna provides 10.9 mcg of vitamin B12. Learn what foods to…, Many vitamin B-12 supplements contain much more of the vitamin than the body needs. MNT is the registered trade mark of Healthline Media. Vegetarians have several options for sources of B-12. However, too much folic acid can mask a vitamin B12 deficiency. plant milk, such as soy, almond, oat, cashew, and coconut milk. It seems like you have a solid reason to prepare several turkey recipes. No research has yet found any side effects from taking too much…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. A 3.5-ounce (100-gram) serving of lamb, beef, or veal liver contains up to 3,500% of the DV for vitamin B12, while the same serving of kidneys contains up to 3,000% of the DV. These foods include: However, many researchers believe that these foods are not adequate to correct a deficiency of vitamin B12. The Centers for Disease Control and Prevention (CDC) state that women of reproductive age need 400 micrograms (mcg) of folic acid (synthetic folate) each day. Liver 3. Although not commonly recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12. People eating a plant-based diet may need additional vitamin B12 in the form of supplements, especially when pregnant or breastfeeding. The same serving of this cereal also packs 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron (17). This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells. Vitamin B12 supplements can be found in many forms. Research suggests that high folate levels can even exacerbate the anemia and cognitive symptoms associated with a lack of vitamin B12. In fact, one study showed that when participants ate 1 cup (240 ml) of fortified cereal containing 4.8 mcg (200% of the DV) of vitamin B12 daily for 14 weeks, their vitamin B12 levels increased significantly (18). All rights reserved. The same serving size may also provide 4,123 mg of omega-3 fatty acids (27). Vitamin B12 is an essential nutrient for good health. Beef liver. If you buy through links on this page, we may earn a small commission. Some foods and drinks can interfere with vitamin B12 intake: Folic acid-fortified foods. Interestingly, studies have shown that the body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in beef, fish, or eggs (34, 35, 36). Experts recommend that the combined daily intake of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) should be 250â500 mg (26). Vitamin B12 is an important water-soluble vitamin, and deficiency is common. They also provide more than 100% of the DV for vitamin B2 and selenium (7). All rights reserved. What are the symptoms of vitamin B-12 deficiency? Consuming it throughout your day is the best way to make sure it breaks down properly. We include products we think are useful for our readers. Lamb kidneys provide about 3,000% of the DV per 3.5-ounce (100-gram) serving. When a…, Vitamin B-12 is essential for blood health. As a result, vitamin B12 deficiency affects between 1.5% and 15% of the public. Trout is also a great source of minerals such as manganese, phosphorus, and selenium (25). Lamb, veal, and beef kidneys are also high in vitamin B12. In addition to all those omega-3 fatty acids, a single … Our website services, content, and products are for informational purposes only. Therefore, if someone consumes vitamin B12 less frequently, they will need a higher total amount to achieve a sufficient absorbed quantity. Most people in the United States get enough vitamin B12 from the foods they eat. One of the simplest ways to consume adequate vitamin B-12 when you are vegetarian is to eat dairy products: These foods ca… Vitamin B12 does a lot of things for your body. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, Complementary Medicine / Alternative Medicine, COVID-19 live updates: Total number of cases passes 65.2 million, Drought may increase females' HIV risk in developing nations, New model more effective in predicting Alzheimer's. As you can see, there are a lot of tasty options when it comes to foods high in B12. Tuna contains high concentrations of vitamin B12, especially in the muscles right beneath the skin, which are known as dark muscles (20). Alongside its high fat content, salmon offers a high amount of protein, with about 40 grams in a half fillet (178 grams) (27). The daily value for vitamin B12 is 2.4μg per day, which has been recently reduced from 6μg per the USDA food … Tuna is a commonly consumed fish and great source of nutrients, including protein, vitamins, and minerals. People should chew the tablets or allow them to dissolve in the mouth to maximize the absorption. However, itâs also an excellent source of B vitamins. As with the vitamin B12 in fortified sources, the vitamin B12 in supplements is synthetically made, so itâs vegan-friendly (16). The Vitamin B12 Connection. Overview Information Vitamin B12 is an essential vitamin. Nondairy milk is popular among those who want a nutritious vegan replacement for dairy milk. As with fortified cereals, the vitamin B12 in nutritional yeast is vegan-friendly because itâs synthetically made (16). A 3.5-ounce (100-gram) serving of trout fillet offers about 312% of the DV for vitamin B12 and 1,171 mg of omega-3 fatty acids (25). Vitamin B12 is a water-soluble vitamin that is important for proper red blood cell formation, neurological function, and DNA synthesis. Additionally, older adults, people with gastrointestinal conditions, and those on certain medications, including proton pump inhibitors and metformin, may need to take a supplement. How Much Omega-3 Should You Take per Day? But some people have trouble absorbing vitamin B12 from food. The following is a list of good sources: A person should consume these foods in moderation as part of a healthful diet. Alcohol-related liver disease may falsely increase vitamin B12 test levels. It is also a key player in the … Nutritional yeast is a good vegan source of protein, vitamins, and minerals. Last medically reviewed on February 24, 2020. For these reasons, folic acid intake from fortified foods should not exceed 1,000 mcg daily in adults with a good overall health status. Poultry 6. Lack of intrinsic factor is most common in older people and usually associated with an autoimmune disease known as pernicious anemia. Â© 2005-2020 Healthline Media a Red Ventures Company. One cup (240 ml) of soy milk contains 2.1 mcg of vitamin B12, or 86% of the DV. This article lists 12 foods rich in vitamin B12 to add to your shopping list. Your doctor can test your vitamin B12 … Animal products, such as meat, fish, and eggs, contain vitamin B12 in varying amounts. Vitamin B-12 plays a crucial role in the body. Nori/dried purple laver. Foods that are sometimes fortified and may contain vitamin B12 in varying amounts include: It is important to read the nutritional information on a fortified product to ensure that it contains vitamin B12. Full fat plain yogurt can also be a decent source. Vitamin B12 supplements are recommended for people who are at risk of vitamin B12 deficiency. Enriched soyor rice milk If youâre looking for higher concentrations of vitamin B12, itâs recommended to choose from low fat cuts of meat. Vitamin B12 is an essential nutrient, and deficiency can lead to severe complications and ill health. However, it's common for older people to have some level of B12 deficiency. Most healthy adults get sufficient B12 from their regular diet. Folate (vitamin B9) is an essential nutrient, especially before and during pregnancy. A vitamin B12 deficiency is often mistaken for MS. Studies have shown patients with MS given vitamin B12 … Dairy is a great source of vitamin B12. Protein Intake â How Much Protein Should You Eat per Day? Vitamin B12 is a water-soluble vitamin that is naturally present in some foods… People with a deficiency may have neurological symptoms and fatigue, while an excess may indicate…, Vegetarians and vegans must take particular care to consume enough vitamin B-12, as it is mainly found in meat, eggs, and dairy. Beef is an excellent source of vitamin B12. The above food sources are all unsuitable for people following an entirely plant-based diet. This mollusk is a lean source of protein and contains very high concentrations of vitamin B12. A 1-cup (150-gram) serving of drained sardines provides 554% of the DV for vitamin B12 (11). Some foods and drinks can interfere with vitamin B12 intake: Folate (vitamin B9) is an essential nutrient, especially before and during pregnancy. A serving of turkey … Most people know about nutritional yeast, but few are aware of how much … Dairy products such as milk, cheese, and yogurt 7. Beef (Ribeye Steak) Although not quite as rich in B12 as liver, regular beef is still a good source of … This article explains exactly how much protein you should eat. Vitamin B12 is not present in plant foods, so people on a plant-based diet need to obtain it through fortified foods and supplements. The top 10 vitamin B12 foods I love include beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon, nutritional yeast, feta cheese, grass-fed beef, cottage cheese and eggs. Sardines are super nutritious because they contain virtually every single nutrient in good amounts. Itâs necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function.