Food High in Vitamin B12

​Vitamin B12 is a water-soluble vitamin that is naturally present in animal products including meat, fish, poultry, eggs, and dairy products. Individuals following a vegetarian or vegan diet may need to supplement Vitamin B12 or consume other foods fortified with vitamin B12 for this reason. Vitamin B12 is responsible for several important functions in the body including DNA synthesis, the formation of blood cells, and the overall function of the nervous system. The Recommended Dietary Allowance (RDA) for Vitamin B12 is 2.4 mcg for adults 19 years of age and older. The RDA is the average daily level of intake sufficient to meet the needs of nearly all healthy individuals (97%-98% of individuals). Humans are better able to absorb Vitamin B12 from whole food sources versus vitamins or supplements.

Best sources of Vitamin B12:

• Beef Liver (3 oz.), 70.7 mcg. 
  
  • Vitamin B12 is stored in the muscle and liver, making beef liver an excellent source of this vitamin. Ruminant animals have a larger population of bacteria that synthesize vitamin B12 which contribute to these high levels. 
• Yogurt (3/4 cup), 1.0-1.3 mcg
  • When live cultures are added to milk to make yogurt, the original B12 content of the milk decreases by 25%. Despite this decrease, yogurt made from cow’s milk is still a great source of Vitamin B12 – providing up to half of the daily recommendation depending on the serving size. The bacteria used for milk fermentation consume Vitamin B12 in order to grow, so it is imperative that yogurt be stored at temperatures low enough to inhibit the metabolic activity of the bacteria. Yogurt can be a great source of B12 for those who do not consume meat products, but do eat dairy.
• Nutritional yeast, Vitamin B12 content varies by brand, 8.3-24 mcg
  • A fantastic option for those following a vegetarian or vegan diet, nutritional yeast is a yellow flake or powder with a cheesy, nutty flavor. The amount of B12 in nutritional yeast varies by the brand, so be sure to check for that before you buy! Nutritional yeast can be added to dressings, sauces, casseroles, or used as a topping on popcorn and pizza.