Nutritionists recommend eating foods high in vitamin B12, or cyanocobalamin (cobalamin). It is an important nutrient that plays a role in various metabolic pathways. Adults older than 19 years require a daily intake of 2.4 micrograms (mcg) vitamin B12, while pregnant women and lactating mothers need a slightly higher intake of 2.6 mcg and 2.8 mcg, respectively. These are some foods you can eat to get vitamin B12.
| Food (per serving) | Micrograms (mcg) | Daily Value (%) |
|---|---|---|
| Beef Liver, braised, one slice |
4 |
800 |
| Cooked clams, 3 oz |
34.2 |
570 |
| Breakfast cereals, fortified with vitamin B12 (100% DV) |
6 |
100 |
| Breakfast cereals, fortified with vitamin B12 (25% DV) |
1.5 |
25 |
| Rainbow Trout, wild, cooked, 3 oz |
5.4 |
90 |
| Rainbow Trout, farmed, cooked, 3 oz |
4.2 |
50 |
| Haddock, cooked, 3 oz |
1.2 |
20 |
| Sockeye Salmon, cooked, 3 oz |
4.9 |
80 |
| White Tuna, 3 oz |
1 |
15 |
| Top Sirloin Beef, broiled, 3 oz |
2.4 |
40 |
| Cheeseburger, one sandwich |
1.9 |
30 |
| Swiss Cheese, 1 oz |
0.9 |
15 |
| Milk, 1 cup |
0.9 |
15 |
| Plain Yogurt, 1 cup |
4.2 |
50 |
| Beef taco, 1 piece |
0.8 |
13 |
| Cured Ham, roasted, 3 oz |
0.6 |
10 |
| Egg, large, one whole |
0.6 |
10 |
| Chicken, roasted, half breast |
0.3 |
6 |
Vitamin B12 Functions and Deficiency
Functions
Here are some reasons why people need to have sufficient vitamin B12 in their diet:
- Against Heart Disease. Along with vitamins B6 and B9, vitamin B12 lowers levels of homocysteine, which results in improved cardiovascular health and reduced risk of a heart attack.
- Against Dementia and Cognitive Decline. Studies show that low vitamin B12 levels are associated with cognitive decline as well as dementia, whereas increased levels improve cognitive function and reduced risk of dementia.
- Prevent Cancer and Slow Aging. Along with folate or vitamin B9, vitamin B12 is believed to slow down the process of aging as well as prevent cancer.
- Prevent Alzheimer’s. Research shows that Vitamin B12 and folate deficiency doubles the risk for Alzheimer's disease due to an increase in homocysteine.
- Prevent Anemia and Weakness. Vitamin B12 deficiency leads to anemia and body weakness.
Deficiency
Certain conditions are related to vitamin B12 deficiency, and it is common in some people, including:
- Atrophic Gastritis Patients. Patients who have this condition are usually unable to absorb adequate amounts of vitamin B12 from food, requiring intake of vitamin supplements to prevent deficiency.
- Pernicious Anemia Patients. This condition affects up to 2% of adults and it must be treated with injections of vitamin B12.
- Vegans and Vegetarians. Since Vitamin B12 mostly comes from animal products like meat, vegans and vegetarians need to consume plant foods that are naturally high in vitamin B12 and various food products fortified with the vitamin.
- Pregnant and Lactating Women. Their condition increases their nutritional demands, including that of cobalamin.
- Certain Medication Users. Some medications can reduce the absorption of vitamins, such as vitamin B12, and these medications include proton pump inhibitors (omeprazole, lansoprazole), metformin (for type 2 diabetes), histamine antagonists (cimetidine, famotidine, and ranitidine), antibiotics (chloramphenicol), and anticonvulsants.