Vitamin B12
Vitamin B12 (cobalamin) is a water-soluble vitamin essential for red blood cell formation, DNA synthesis, and nerve health. The adult RDA is 2.4 µg. It occurs naturally almost exclusively in animal foods, so vegans and older adults are at higher risk of deficiency.
- Unit
- µg
- RDA (adult)
- 2.4 µg
- Functions
- DNA synthesis and red blood cell formation, Maintaining the myelin sheath of nerves, Metabolism of fatty acids and amino acids, Regulating homocysteine levels with folate
- Food sources
- Meat, Fish, Shellfish, Eggs, Dairy, Fortified cereals, Nutritional yeast
- Deficiency
- Megaloblastic anemia, fatigue, numbness, tingling, memory problems, and irreversible nerve damage if prolonged.
Richest foods
| Beef Liver, Cooked | Protein | 70.6 mcg |
| Mackerel, Atlantic, Cooked | Seafood | 19 mcg |
| Sardines, Atlantic, Canned in Oil, Drained | Seafood | 8.9 mcg |
| Pollock, Atlantic, Cooked | Seafood | 3.7 mcg |
| Salmon, Atlantic, Wild, Cooked | Seafood | 3.0 mcg |
| Salmon, Atlantic, Farmed, Cooked | Seafood | 2.8 mcg |
| Soy Milk, Unsweetened | Beverage | 2.7 mcg |
| Tuna, Light, Canned in Water, Drained | Seafood | 2.6 mcg |
| Beef Ribeye Steak, Cooked | Protein | 2.4 mcg |
| Tuna, Yellowfin, Cooked | Seafood | 2.4 mcg |
| Mozzarella Cheese, Whole Milk | Dairy | 2.3 mcg |
| Ground Beef, 90% Lean, Cooked | Protein | 2.2 mcg |
Amount per food's listed serving.