Vitamin B12 Foods

Where do we find vitamin B12 foods?  Read on ... we'll tell you.

vitamin b12 foodsThe B vitamins perform critical functions in the maintenance of health, of which Vitamin B12 is one of them. It is a water-soluble vitamin available from both food and supplement sources although there are people who require injections. But for purposes of maintenance of health in a healthy individual, the Vitamin B12 foods are still the best sources for this micronutrient.

Benefits of a Natural Diet

We highly recommend natural foods as the best sources for Vitamin B12 for two main reasons. For one thing, you will also be getting other macronutrients and micronutrients when the Vitamin B12-rich foods are consumed on a daily basis. Take, for example, the case of salmon and other fishes, which are also good sources for heart-healthy omega-3 fatty acids.

For another thing, you will experience lesser side effects and lesser risks for overdoses with natural foods. You will be consuming what is readily accepted by the body, after all, so these unhealthy conditions can be avoided. Take note that the side effects for overdose of Vitamin B12 include headaches, nausea and vomiting, all of which you will want to avoid, if possible.

Examples of the Food

If you are a relatively healthy individual, you need not worry about Vitamin B12 deficiency. Just as long as you eat as many Vitamin B12 foods as possible in a healthy diet, your daily recommended intake can be reached.

But first keep in mind that Vitamin B12 is generally absent plant foods. Breakfast cereals can be fortified with the micronutrient, which means that vegetarians can still get their Vitamin B12 from natural foods instead of going through the oral and injection supplementation route. Just check the nutritional supplementation information on the breakfast cereal to ensure that, indeed, Vitamin B12 is present in sufficient quantities.

Anyway, the best Vitamin B12 foods are animal products including meat and organs, poultry products, fishes, eggs, milk and other dairy products. Your basic guide will look like this:

  • Meat and poultry - Beef, ham and chicken with a cheeseburger (double patty) also a good choice

  • Seafood - Clams

  • Fishes - Salmon, trout, haddock, tuna

  • Dairy - Milk, cheese, yogurt

  • Poultry - Chicken and eggs


Again, if you are a vegetarian, you may just miss out on the Vitamin B12 foods to your health's detriment. You can then turn to fortified breakfast cereals with 100% of the required daily values for the vitamin as well as take oral supplements to make up for the deficiency from your diet.

Functions in the Body

So, why is there an emphasis on getting sufficient amounts of Vitamin B12? The answers are simple in that it is necessary for proper red blood formation, for DNA synthesis and for neurological function. In short, you need Vitamin B12 to sustain life itself, not just to stay healthy.

In healthy adults, the recommended daily allowance is 2.4 mcg. When this amount is not reached for a sustained period of time, the symptoms of deficiency sets in including megaloblastic anemia, weakness, constipation, loss of appetite, tingling and numbness in the feet and hands, depression, and even dementia in susceptible people.

Indeed, you must always ensure that your daily diet contains Vitamin B12 foods. You will notice the results especially in improved memory, higher levels of energy and better feelings of health.

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