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Vitamin

Vitamin B12

Vitamin B12, or cobalamin, is an essential water-soluble vitamin made by bacteria and found almost only in animal foods.

Also listed as Cyanocobalamin, cobalamin, methylcobalamin, 5-deoxyadenosylcobalamin

Essential HealthCognitionEnergyFertilityLongevity

Where does food supply B12?

Natural food sources are mainly animal foods. Fortified foods can also supply B12, but the amount depends on the product. These NIH examples refer to the stated portions and preparations. 1

Atlantic salmon, cooked

2.6 µg3 oz (about 85 g)Vitamin B12 per stated portion. 1

Milk, 2% fat

1.3 µg1 cupVitamin B12 per stated portion. 1

Plain yogurt, fat-free

1.0 µg6 oz (about 170 g)Vitamin B12 per stated portion. 1

Egg, cooked

0.5 µg1 large eggVitamin B12 per stated portion. 1

How much is the daily reference?

DGE estimates adequate total intake at 4 µg daily for adults, 4.5 µg in pregnancy and 5.5 µg during breastfeeding. These are intake references for nutrition, not treatment doses for diagnosed deficiency. DGE explicitly recommends a B12 supplement for people eating vegan diets. 2

Sources

  1. Vitamin B12: Fact Sheet for Health Professionals NIH Office of Dietary Supplements