PREVENTING VITAMIN B12 DEFICIENCY
ROLE OF VITAMIN B12
Vitamin B12, also known as cobalamin, serves several crucial functions in the body:
- Proper nerve functioning
- Production of red blood cells
- Production of DNA
SOURCES OF VITAMIN B12
Vitamin B12 is naturally found in animal-based foods, including eggs, dairy products, meat, offal, fish, and shellfish. Fruits, vegetables, and grain products contain only minimal amounts.
Certain foods, especially those targeted at vegans and vegetarians, are fortified with vitamin B12:
- Breakfast cereals
- Nutritional yeasts
- Meat substitutes (such as certain soy burgers)
- Plant-based drinks (soy, rice, etc.)
VITAMIN B12 CONTENT OF CERTAIN EVERYDAY FOOD
| Food | Portion | Vitamin B12 Content, in micrograms (mcg) |
|---|---|---|
| Liver (beef, veal, lamb) | 75 g | 52.9 to 66 |
| Salmon, raw or cooked | 75 g | 4.4 |
| Soy burger | 75 g | 1.8 |
| Egg | 2 large | 1.5 to 1.6 |
| Beef, cooked | 75 g | 1.3 to 2.7 |
| Milk | 1 cup | 1.2 to 1.4 |
| Pork, cooked | 75 g | 0.8 to 1.1 |
| Soy, almond, or rice beverage, enriched | 1 cup | 1.0 |
| Yogurt | 175 g (3/4 cup) | 0.3 to 0.6 |
| Chicken, cooked | 75 g | 0.2 to 0.3 |
The recommended daily intake of vitamin B12 is 2.4 mcg for men and women age 19 and over. Pregnant or nursing women have slightly higher requirements: 2.6 and 2.8 mcg per day, respectively.
Since the body is able to store enough vitamin B12 to meet its needs for several months, vitamin B12 deficiency is extremely rare among healthy people whose daily diet includes foods that are naturally rich in—or enriched with—vitamin B12.
SUPPLEMENTS, WHERE THERE’S GOOD REASON
Vitamin B12 supplements are particularly beneficial for vegans and vegetarians who struggle to meet their daily requirements through enriched foods. Additionally, individuals with conditions affecting vitamin B12 absorption may find supplements helpful. However, taking vitamin B12 supplements solely for energy enhancement is generally unnecessary, except in rare cases of vitamin B12 deficiency.
CAREFUL WITH MEDICATION
Some medicines can block the absorption of vitamin B12. Be sure to check with your pharmacist to ensure you’re getting the proper dose of your supplement.
If you have questions about vitamin supplements or concerns about the quality of your diet, talk to your pharmacist. Some pharmacies even offer consultations with a registered dietician.