Vitamin B12 plays a crucial role in maintaining our health, from supporting the growth and development of red blood cells to protecting nerve cells and even contributing to cognitive function. However, it’s a vitamin that many people find difficult to get enough of, especially as we age or follow certain diets. So, which foods should you be eating to ensure you’re getting enough Vitamin B12? Let’s dive into the essentials of this vitamin, the risks of deficiency, and which foods pack the highest B12 punch.
What Does Vitamin B12 Do for You?
Vitamin B12 is a water-soluble vitamin that’s vital for several functions in the body. It’s involved in cell division, the growth and maturation of red blood cells, and nervous system health. It’s also important for protein and fat metabolism and helps transport oxygen through the bloodstream to tissues. Without adequate B12, our energy levels can plummet, and our cognitive abilities may also suffer.
Beyond these well-known benefits, B12 helps with enzyme function and plays a key role in maintaining strong bones. As one of the B vitamins, it works in tandem with other B vitamins to keep your body in optimal shape.
How Much Vitamin B12 Do You Need?
The recommended daily intake of vitamin B12 for most adults is 4 micrograms (µg). However, needs may increase in certain circumstances. For instance, pregnant women should aim for 4.5 µg daily, and breastfeeding mothers need 5 µg per day. For infants and young children, the amount required is lower, ranging from 0.4 µg for infants under 6 months to 2.5 µg for teenagers.
If you’re concerned about a potential deficiency or notice symptoms like fatigue, breathlessness, or difficulty concentrating, it might be worth discussing with your healthcare provider. Deficiencies are common, especially among older adults and those following vegetarian or vegan diets.
Top Foods for Vitamin B12
Since vitamin B12 is almost exclusively found in animal-based foods, it’s important for people to include these in their diet if they’re not vegetarian or vegan. Organ meats like liver and kidneys are some of the richest sources of B12, with liver from lamb offering a staggering 95.8 µg of vitamin B12 per 100 grams.
Other excellent sources include:
- Liver (beef, chicken, lamb) – 95.6 µg per 100 g
- Kidney (lamb, braised) – 78.9 µg per 100 g
- Snails (cooked) – 60.7 µg per 100 g
- Liver (duck, raw) – 54 µg per 100 g
- Veal liver (cooked) – 52.6 µg per 100 g
These foods are a fantastic way to meet your daily B12 needs, especially if you’re not looking to take supplements.
Other Foods with B12
If organ meats aren’t your thing, don’t worry—there are other foods that can help boost your B12 intake:
- Oysters – 24 to 39.5 µg per 100 g
- Cod liver oil – 15.7 µg per 100 g
- Mackerel (cooked) – 15 to 19 µg per 100 g
- Canned sardines – 14 µg per 100 g
- Cod or haddock (cooked) – 2 to 3 µg per 100 g
- Emmental cheese – 1 to 2.5 µg per 100 g
- Rabbit meat – 2.2 µg per 100 g
- Boiled eggs – 1.1 µg per 100 g
Incorporating these foods into your meals regularly will help you stay well within the recommended daily intake of B12.
What About Vegetarians and Vegans?
For vegetarians, getting enough vitamin B12 can still be relatively easy by including eggs and dairy products in your diet. For example, a 150 ml glass of milk provides around 0.7 µg of B12, while a bowl of milk (250 ml) gives about 1.5 µg. Eating two boiled eggs can also provide 1.2 µg of the vitamin.
However, vegans face a unique challenge. Since B12 is not found in plant-based foods, it’s crucial for them to either rely on fortified foods (like fortified plant milks or cereals) or take a B12 supplement. Without this supplementation, a vegan diet could lead to a deficiency over time, as plant-based sources simply don’t provide adequate amounts of the vitamin.
Can You Get Vitamin B12 from Fruits?
Fruits, vegetables, and other plant-based foods do not contain vitamin B12. It’s the one vitamin that’s completely absent from the plant kingdom. If you follow a vegetarian or vegan diet and don’t take any fortified foods or supplements, you may risk developing a B12 deficiency.
Dealing with a B12 Deficiency
If you suspect you have a vitamin B12 deficiency, it’s important to get a blood test to confirm. Deficiency can be treated either through oral supplements or injections (intramuscular or subcutaneous). After the initial treatment, ongoing supplementation may be required, particularly if there’s an underlying condition that affects absorption, like pernicious anemia.
Final Thoughts
Vitamin B12 is an essential nutrient that plays a significant role in keeping your body running smoothly. While it’s found mostly in animal-based foods like liver, fish, and dairy, those on plant-based diets can still meet their needs with careful planning and supplementation. Ensuring you get enough B12 can help prevent fatigue, brain fog, and other health issues, so make sure you’re including plenty of B12-rich foods in your meals. If you’re unsure about your intake, it might be worth speaking to a nutritionist or doctor to assess your levels.
