Vitamin B12
Vitamin B12 (cobalamin) is important in the formation of all cells in the body, especially red blood cells and the covering of nerve cells (myelin). The body needs myelin for nerves to function properly.
Vitamin B12 is found in animal products such as meat, shellfish, milk, cheese, and eggs.
People who are vegan and don't eat any animal products are at risk for vitamin B12 deficiency. They need a vitamin supplement containing vitamin B12.
What foods have vitamin B12?
Vitamin B12 is found in foods from animals, such as meat, seafood, milk products, poultry, and eggs. It is not in foods from plants unless it has been added to the food (fortified). Some foods, like cereals, are fortified with vitamin B12.
Supplements containing only B12, or B12 along with other B vitamins and/or folic acid, are readily available. Also, B12 is usually in multivitamins. Check the label to find out how much B12 is in a supplement.
Food | Serving size | B12 amount (micrograms) |
|---|---|---|
| Clams | 3 ounces | 17 mcg |
| Salmon | 3 ounces | 2.6 mcg |
| Cereal fortified with 100% daily value for B12 | 1 serving | 2.4 mcg |
| Nonfat plain yogurt | 6 ounces | 1 mcg |
| Large egg | 1 egg | 0.5 mcg |
| Turkey breast, roasted | 3 ounces | 0.3 mcg |
| Tempeh | ½ cup | 0.1 mcg |
What is the recommended daily amount of vitamin B12?
The amount of vitamin B12 you need each day depends on your age and situation.
- Age 1 to 3 years: 0.9 micrograms (mcg) a day
- Age 4 to 8 years: 1.2 mcg
- Age 9 to 13 years: 1.8 mcg
- Age 14 and older: 2.4 mcg
- During pregnancy: 2.6 mcg
- While breastfeeding: 2.8 mcg
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