10 FOOD SOURCES OF B12

Vitamin B12 is an essential nutrient that’s involved with a lot of important processes in the human body. Food is the primary source for this nutrient, with supplements being the secondary source for some people. Vitamin B12 is structurally the largest and most complex of all the vitamins known to man. Interestingly enough, vitamin B12 is integral to normal energy metabolism in all cells of the body as well as amino acid and fatty acid metabolism. Additionally, B12 is extremely important in a myriad of other vital physiological processes such as brain function and nervous system health, myelin sheath health, blood formation, bone marrow health, and DNA synthesis/regulation.

A unique essential nutrient, vitamin B12 isn’t produced by plants, animals, or even fungi, instead being produced only by certain bacteria. Human requirements for vitamin B12 as set by the Daily Recommended Intake (DRI) are 2-3 micrograms/mcg per day to upwards of 4-7 micrograms/mcg per day. Naturally-occurring sources of Vitamin B12 are found primarily in foods of animal origin and among fortified foods of vegetarian/vegan origin. If you are a practicing vegan, supplementation may be the best option for you to ensure you receive adequate to optimal daily intake.

10 Food Sources of B12

The majority of food sources for vitamin B12 are available from animal sources only. It is true that bacteria in soil may synthesize B12 and consumption of unwashed vegetables may provide trace amounts; yet, there is very little evidence as to how much of this is available to the body. Keep in mind that the majority of these B12 foods, despite their high levels of the nutrient, contain their own concerns. This is particularly true if the animal is raised in a conventional feedlot environment. Here are the highest non-vegan sources (and some plant sources) of vitamin B12:

Liver (Beef)

71 mcg per 3-ounce serving

Provides 2951% of DRI

114 calories

Mackerel

16 mcg per 3-ounce serving

Provides 667% of DRI

174 calories

Sardines

8 mcg per 3-ounce serving (most cans are 3-4 ounces ea.)

Provides 333% of DRI

189 calories

Fortified Cereals

5 mcg per cup

Provides 208% of DRI

160 calories

Red Meat

5 mcg per 3-ounce serving

Provides 208% of DRI

213 calories

Salmon

4 mcg per 3-ounce serving

Provides 167% of DRI

119 calories

Fortified Soy

2 mcg per 3-ounces serving

Provides 83% of DRI

45 calories

Milk

1.2 mcg per cup (8 fluid ounces)

Provides 50% of DRI

83 calories

Swiss Cheese

1 mcg per ounce

Provides 42% of DRI

108 calories

Yogurt

1 mcg per cup

Provides 42% of DRI

149 calories