Vitamin B12 is found in most foods of animal origin. Therefore, if your doctor tells you that you need to eat more of it, you will have many foods to choose from. If you are a total vegetarian, you can still meet your needs, but you will need to take supplements or eat B12-fortified foods.
Vitamin B12 works with folate to make red blood cells. Some types of anemia are associated with a low vitamin B12 intake.
Your nervous system also needs vitamin B12 to function properly. Low levels of vitamin B12 can lead to memory impairment. Also if vitamin B12 levels get too low you can develop numbness and tingling in your hands and feet.
|0-6 months||no RDA; AI = 0.4|
|7-12 months||no RDA; AI = 0.5|
|14 and older||2.4|
There are many food sources of vitamin B12, as outlined in the table below. However, some people may consume enough of this vitamin, but not be able to absorb it all. This tends to occur as part of aging. Your body may not be able to absorb vitamin B12 as well as when you were younger. Although some older adults may not be able to easily absorb naturally occurring vitamin B12, most can absorb the crystalline form found in foods fortified with the vitamin. Certain medicines, especially those that lower stomach acid, may also interfere with B12 absorption from food. Discuss this with your doctor. In some cases, you may need to take a vitamin B12 supplement.
Vitamin B12 Content
|Calf liver||4 ounces||95.93|
|Eggs||1 ||.55 |
Usable vitamin B12 is only found in animal products. Seaweed, algae, and spirulina contain vitamin B12, but in a form that cannot be well absorbed by the body. Fermented plant foods, such as tempeh and miso, are often said to contain vitamin B12. But, they actually contain virtually no measurable level of the vitamin.
If you are a vegan (someone who does not eat eggs or dairy products), you will need to eat foods fortified with vitamin B12 or take supplements. Commonly fortified foods include nutritional yeast, some breakfast cereals, soy milk products, and vegetarian burgers. Check the Nutrition Facts label on these foods for the amount of vitamin B12 they contain.
The American Dietetic Association's Complete Food & Nutrition Guide. Chronimed Publishing; 1998.
Bowes and Church's Food Values of Portions Commonly Used. 17th ed. Lippincott, Williams, and Wilkins; 1998.
Homocysteine and cardiovascular disease. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/. Updated October 2, 2011. Accessed December 13, 2011.
United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th ed. Washington, DC: United States Government Printing Office; 2010.
3/6/2013 DynaMed's Systematic Literature Surveillance
DynaMed's Systematic Literature Surveillance: Marti-Carvajal AJ, Lathyris D, Salanti G. Homocysteine lowering interventions for preventing cardiovascular events. Cochrane Database Syst Rev. 2013;1:CD006612.
Last reviewed December 2011 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
Copyright © EBSCO Publishing. All rights reserved.