What is Vitamin B12?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a vital role in nerve function, red blood cell formation, and DNA synthesis. It is crucial for maintaining healthy nerve cells and helps in the production of energy from proteins and fats.
Benefits of Vitamin B12
Nerve Health: Vitamin B12 is essential for maintaining healthy nerve cells and supporting nervous system function.
Red Blood Cell Formation: It aids in the production of red blood cells and prevents megaloblastic anemia, which can cause fatigue and weakness.
DNA Synthesis: Vitamin B12 is necessary for DNA synthesis and cellular replication.
Energy Production: It helps convert nutrients into energy, supporting overall metabolic function.
Foods High in Vitamin B12
Here are some foods rich in Vitamin B12 along with their approximate Vitamin B12 content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Vitamin B12 is approximately 2.4 micrograms (mcg) for both men and women.
Top Sources of Vitamin B12 for Carnivores
Clams
Vitamin B12 content: 98.9 mcg per 100g
% of Daily Need: 4121% for both men and women
Clams are one of the richest sources of Vitamin B12.
Beef Liver
Vitamin B12 content: 83.1 mcg per 100g
% of Daily Need: 3463% for both men and women
Beef liver is extremely high in Vitamin B12.
Mackerel
Vitamin B12 content: 19.0 mcg per 100g
% of Daily Need: 792% for both men and women
Mackerel is a fish that provides a significant amount of Vitamin B12.
Sardines
Vitamin B12 content: 8.9 mcg per 100g
% of Daily Need: 371% for both men and women
Sardines are rich in Vitamin B12 and omega-3 fatty acids.
Salmon
Vitamin B12 content: 4.5 mcg per 100g
% of Daily Need: 188% for both men and women
Salmon is a nutritious fish that provides a good amount of Vitamin B12.
Top Sources of Vitamin B12 for Vegans
Natural, non-fortified sources of Vitamin B12 are extremely limited. However, some whole foods can provide small amounts:
Nori (Seaweed)
Vitamin B12 content: 2.4 mcg per 100g
% of Daily Need: 100% for both men and women
Nori is one of the few plant-based sources that contains a notable amount of Vitamin B12.
Shiitake Mushrooms (Dried)
Vitamin B12 content: 1.0 mcg per 100g
% of Daily Need: 42% for both men and women
Shiitake mushrooms, especially dried ones, contain small amounts of Vitamin B12.
Tempeh
Vitamin B12 content: 0.7 mcg per 100g
% of Daily Need: 29% for both men and women
Tempeh is a fermented soy product that can contain Vitamin B12.
Chlorella (Algae)
Vitamin B12 content: 0.5 mcg per 100g
% of Daily Need: 21% for both men and women
Chlorella is a type of algae that contains Vitamin B12.
Marmite (Yeast Extract Spread)
Vitamin B12 content: 0.5 mcg per 100g
% of Daily Need: 21% for both men and women
Marmite is a spread made from yeast extract that contains Vitamin B12.
Fortified Nutritional Yeast
Vitamin B12 content: 17.6 mcg per 100g
% of Daily Need: 733% for both men and women
Nutritional yeast is a popular vegan source of Vitamin B12.
Fortified Breakfast Cereals
Vitamin B12 content: 6.0 mcg per 100g
% of Daily Need: 250% for both men and women
Many breakfast cereals are fortified with Vitamin B12.
Fortified Plant-Based Milk (e.g., Soy Milk)
Vitamin B12 content: 0.9 mcg per 100g
% of Daily Need: 38% for both men and women
Plant-based milks like soy, almond, and oat milk are often fortified with Vitamin B12.
Fortified Tofu
Vitamin B12 content: 2.4 mcg per 100g
% of Daily Need: 100% for both men and women
Some brands of tofu are fortified with Vitamin B12.