by William Menna

Created on: February 27, 2010

Vitamin B12, also known as cobalamin, is a B vitamin responsible for functions in the nervous system, the production of red blood cells, and the body’s metabolism.  The Linus Pauling Institute at Oregon State University reports that the average adult requires 2.4 micrograms of vitamin B12 per day.  There is no established upper limit and many foods contain more than ten times the recommended daily intake.

Fish:

Fish are the best foods high in vitamin B12, containing the highest concentrations with each serving amounting to several times the daily requirement.  A single three ounce serving of clams contains as much as fifteen times the daily requirement of vitamin B12.  Tuna, salmon, cod, crab, mackerel, herring, mussels, and oysters all contain at least five micrograms per three ounce serving.  A serving of just about any type of fish will generally include at least one day’s recommended intake of vitamin B12.

Meat:

A three ounce serving of beef contains nearly a full day’s requirement of vitamin B12.  Turkey and chicken are both moderately good sources of the nutrient.  Sandwich meats like salami and roast beef are also good sources of vitamin B12.  Less everyday meats like lamb, rabbit, deer, and caribou all contain well over the recommended daily intake per serving.  The livers of beef, lamb, veal, turkey, goose, chicken, duck, and virtually all meats rival clams as elite foods high in vitamin B12.

Eggs and Dairy Products:

Eggs, milk, and cheese are also foods high in vitamin B12.  A single egg contains at least 0.5 micrograms and often more depending on how it is prepared.  A glass of milk contains between a third and a half of the daily intake.  Swiss, mozzarella, brie, and a variety of other cheeses also contain high concentrations of vitamin B12.

Breads and Grains:

Many breads and oatmeal brands are fortified with vitamin B12; check individual food labels to see whether a specific brand contains a significant amount.  Many cereals are now fortified with 25 percent or more of the recommended daily intake of vitamin B12 per serving.

For most people, the recommended daily intake is easily met through a normal diet.  However, the majority of foods high in vitamin B12 are fish, meat, and animal products.  As a result, vegetarians and vegans face the highest risk of a dietary vitamin B12 deficiency.  People who avoid meat and animal products should get plenty of fortified foods or consider a vitamin B12 supplement; consult a doctor about getting enough vitamin B12 with a vegetarian diet.

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