Foods Rich in Vitamin B12

Vitamin B12, or cobalamine, is an important ingredient in the formation of blood and in the maintenance of a healthy nervous system. It goes hand in hand with folic acid and vitamin B6 in that regard. Vitamin B12 benefits your body in some of the most vital and important ways.

Vitamin B12 Rich Food ListMicrogramsPortion (grams)
Liver30100
Sardines28100
Kidneys15100
Rabbit12100
Liver Sausage8100
Liver Pate7.2100
High-Fat Fish5100
Eggs5100
Mussels4.5100
Corned Beef2100
Fortified Breakfast Cereal1.7100
Lamb and Turkey1.5100
Burgers1100
Hard cheese1100

Vitamin B12 plays a vital role in curing and preventing certain types of anaemia while and deficiencies cause problems for your nervous system.

Certain groups of people will need a little more vitamin B12 than others:

Luckily, you don’t need a lot of it to keep your body running like normal. Chances are you’re getting enough in your current diet, but to be safe, you’ll want to double check and make certain.


8 Responses to Foods Rich in Vitamin B12

  1. Rob P says:

    What do you really mean by the word between fatty fish and eggs in the above chart??

    I think maybe it is mistranslated...

  2. webguide says:

    Hi Rob, no Faggots are a traditional UK dish, it is a kind of meatball made from pork and offal.

  3. Vitamin B12 says:

    Don't forget that if you've vegan or vegetarian, then you should probably take a B12 supplements. Also, many elderly people are able to properly absorb Vitamin B12 from food, so they should also consider supplementing. But in their case they would need B12 injections or sublingual B12, because they probably won't be able to absorb B12 from tablet form.

  4. raza says:

    would you please be kind enough to mention some fruits, vegetables and some nuts or what you feel is easy to intake.

  5. Preeti says:

    Raza - Vitamin B12 is hard to find in any fruits or vegetables. There maybe a small amount of B12 on the surface of fruits due the bacteria (good) in the soil. As for vegetables, certain types of seaweed have B12 but vegetables for the most part do not contain B12.

    The best sources for Vitamin B12 are clams, mussels, milk, eggs, cheese, soy beans (tofu), and many animal derived products.

  6. Lisa Quain says:

    Be aware that if you have a vitamin B deficiency, then you will also end up with a calcium deficiency too. Nutrients are best from very fresh or just picked foods or any foods that have had the absolute minimum amount of precessing.
    Every time you eat something, think about how long ago it was actually harvested, the longer the time, the less the nutrients.
    I believe in teaching people how to have control over thier own health in the simplest and easiest and most cost free ways possible and to cure the cause of illness and disease, not just hide or cover up the symptoms.

  7. Ginger says:

    I can't get a straight answer from my doctor about my vitamin deficiencies. Two years ago I was severely deficient from vitamin b 12, folic acid, vitamin a and vitamin d. I required b 12 shots for 5 months and heavy oral doses of the others for a year. Severe leg and arm cramps over the past few months took me back to my doctor last week. My tests came back again in the basement levels with b 12, folic acid...but this time with vitamin d. I'm not a vegan, or vegetarian. I probably don't eat as much meat as I should (the most I eat is one serving a day of poultry, or beef). I drink milk several times a week along with snacking on sharp cheddar. I stopped eating more than 1 egg a week and cut out butter as my cholesterol was getting high. Especially my triglyceride level@195. I drink V8, Ocean Spray or Orange juice daily (at least 12 oz.). I prefer fresh salads w/meat over fresh fruits. I admit to being inconsistent with breakfast cereals and the use of bread on a daily basis. I avoid all pasta. I don't take a daily multi-vitamin (I will now). I only drink soda, or alcohol once every couple of months when I go out to dine. I avoid sweets. I'm about to turn 48. I do have an "idiopathic" liver condition that specialists haven't been able to diagnose for 12 years now. My liver functions will spontaneously reach as high as 400 to 1800 and stay there for a few days to a few weeks. Biopsy and other tests resulted in nothing other than ruling out. Could my liver be the culprit?

    • Acushla says:

      Ginger, 100% Maple Syrup is the best Natural Food Remedy for the Liver. I am 76 years old and I started taking it 6 months ago. For the first time 3 months ago the doctor said the liver was healthy.

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