Healthy Foods and Vitamins

Where is Vitamin B12 Found?

Animal foods, especially meat and dairy products, are among the primary sources of vitamin B12. It should be noted that this vitamin may be available in some fortified plant products, making it a suitable choice for vegetarians. Among the most important sources of this vitamin are the following:

Where is vitamin B12 found

Liver and kidney meat: They are considered rich sources of vitamin B12, and 100 grams of lamb liver contains 1500% of the reference daily amount of vitamin B12, in addition to containing copper , selenium, vitamin A, and vitamin B2. As for lamb liver, Cow or calf provides 990% of the reference daily amount of vitamin B12.

Al-Malazmi oysters: or what is known as Zulfiyya (in English: Clam); It is small in size, has a sticky consistency, and contains many nutrients, the most important of which is vitamin B12.

As 20 small oysters provide 3300% of the daily reference amount of this vitamin, it should be noted that small whole oysters contain a large amount of iron. 20 tablets provide approximately 300% of the daily reference amount of iron, and it is also rich in antioxidants.

Sardines: Sardines contain a number of nutrients in good quantities, including vitamin B12. As one cup of sardines; Or the equivalent of 150 grams, it provides more than double the reference daily amount of vitamin B12. It is also a good source of omega-3 fatty acid , which has many health benefits, such as reducing inflammation and improving heart health.

Beef: It is a rich source of vitamin B12. 100 grams of it contain 6.2 micrograms of this vitamin, which is equivalent to 102% of the reference daily amount.

It should be noted that low-fat meat contains higher concentrations of this vitamin, and it is recommended to grill it instead of frying it to maintain vitamin B12 levels in it. It contains Beef also contains other nutrients, such as: vitamin B2, vitamin B3, vitamin B6, zinc , and selenium.

Fortified grains: Cereals fortified with vitamin B12 are a good source for vegetarians, as they are fortified with the manufactured vitamin, not derived from animal sources. It has been shown that eating fortified grains daily helps increase the concentration of vitamin B12 in the body.

Also, consuming 240 grams of fortified cereals containing 4.8 micrograms of vitamin B12 for 14 weeks significantly increased vitamin B12 levels. It is advised when choosing the type of fortified cereals that they be low in added sugar, rich in fiber, or whole grains.

Tuna: Tuna is a commonly consumed fish. It is considered a rich source of nutrients, such as: protein, minerals, and vitamins. 100 grams of fresh tuna contains 160% of the reference daily amount of vitamin B12. It also contains a good amount of fat-free protein, in addition to phosphorus and selenium.

Vitamin A and Vitamin B3, and canned ones contain an appropriate amount of Vitamin B12. 165 grams of low-fat tuna packed in water contains 85% of the reference daily amount of this vitamin.

Fortified nutritional yeast: Nutritional yeast is specifically used as a food source, not for use in fermenting bread or other things. It is considered a good vegetarian source of protein, minerals, and vitamins. It should be noted that this yeast is fortified with manufactured vitamin B12.

Which makes it a great choice for vegetarians. Two tablespoons of nutritional yeast, or the equivalent of 16 grams, contain 130% of the reference daily amount of vitamin B12.

It appeared that adding nutritional yeast to a vegetarian diet increased levels of vitamin B12 in the blood, which helped To reduce signs of deficiency of this vitamin.

Trout: This fish is known as one of the fish that lives in fresh water, and it is a rich source of protein, healthy fats, and minerals, such as: manganese, phosphorus, selenium, and B vitamins, including vitamin B12, as 100 grams of it contain approximately 125 % of the reference daily amount of this vitamin, and the same amount contains more than 1,300 milligrams of omega-3 fatty acid.

Salmon: Salmon is known to contain a high concentration of omega-3 fatty acids, and it is also an excellent source of B vitamins. Half a slice of cooked salmon, which is equivalent to 178 grams, contains more than 80% of the recommended daily amount of vitamin B12, and also contains approximately 4023 milligrams of omega-3 fatty acid, and approximately 40 grams of protein.

Eggs: Eggs are a source of complete protein and many vitamins, such as: Vitamin B12, Vitamin B2, and Vitamin D. Two large eggs, equivalent to 100 grams, provide 22% of the reference daily amount of vitamin B12, 28% of vitamin B2, and 9% of the reference daily amount of vitamin D. Research has shown that egg yolks contain a higher percentage of vitamin B12 compared to whites.

Eggs: This vitamin is easier for the body to absorb from the yolk, so it is recommended to eat the whole egg instead of just the white.

Fortified tofu: 100 grams of fortified tofu provides 1.5 micrograms of vitamin B12, which is estimated at 60% of the daily amount an individual needs of this vitamin.

King Crab: (King Crab); 100 grams of it provides approximately 11.5 micrograms of vitamin B12, which is estimated at 479% of the daily amount of this vitamin.

Vitamin B12 Supplements

Most people get a sufficient amount of vitamin B12 by following a balanced diet. Some people who suffer from some conditions that may affect their bodies’ ability to absorb vitamin B12 from food, in addition to vegetarians, can benefit from using nutritional supplements for this vitamin.

Orally, it is also recommended for use by pregnant and breastfeeding women, especially those who follow vegetarian diets.

It is recommended that people aged 50 years and over obtain vitamin B12 by taking nutritional supplements , as they may not be able to absorb enough of it. This vitamin is obtained through eating foods.

What is Vitamin B12

Vitamin B12 , or what is known as cobalamin, is one of the water-soluble vitamins. [ 3] It should be noted that most vitamins cannot be manufactured by the body itself, including vitamin B12, so it must be obtained from natural sources or manufactured nutritional supplements.

Although the body excretes excess amounts of water-soluble vitamins through urine, vitamin B12 is stored in the liver for years,  and this vitamin has other names, such as: hydroxocobalamin, methylcobalamin, cobalamin, and others.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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