What is Vitamin B₁₂?

 

Why is Vitamin B₁₂ important?

Vitamin B₁₂ is important for a healthy brain and healthy blood. Most people easily get enough vitamin B₁₂ from food. Some people, such as strict vegetarians, may not get enough vitamin B₁₂ and can develop anemia (a condition that occurs when you don't have enough healthy red blood cells) and have problems with memory and confusion.

 

How much Vitamin B₁₂ do I need every day?

The amount of vitamin B₁₂ you need each day, or recommended daily allowance (RDA), depends on your age. If you are 9 to 13 years old, you need 1.8 micrograms each day. If you are 14 years old or older, you need 2.4 micrograms of vitamin B₁₂ each day.

 

What foods are good sources for Vitamin B₁₂?

Vitamin B₁₂ is found naturally in animal products and is also added to certain foods. Good sources of vitamin B₁₂ include:

• Meat, poultry and fish
• Eggs
• Dairy products, such as cheese, milk, and yogurt
• Fortified cereals

If you are a vegan (a vegetarian who does not to eat any animal products), then you should take a vitamin supplement or eat fortified foods that have vitamin B₁₂ added. Check the label to find breakfast cereals, soy milk, and meat substitutes that are fortified with vitamin B₁₂. You can also add nutritional yeast to soups and casseroles to get more vitamin B₁₂.

 

Nutrition Facts

Dairy Products	Micrograms B12 per serving
Cow's milk (1 cup)	1.1
Cheddar cheese (1 ounce)	0.2
Ricotta cheese (1/2 cup)	0.4
Yogurt (1 cup)	1.4
Fortified Foods	Micrograms B12 per serving
Cheerios (1 cup)	1.4
Frosted Mini Wheats (1 cup)	1.6
Nutritional yeast (1 Tbsp)	4.0
Wheaties (1 cup)	3.0
Whole grain Total (3/4 cup)	6.4
Meat, Poultry, and Fish	Micrograms B12 per serving
Chicken breast (3 ounces)	0.3
Hamburger, lean (3 ounces)	2.1
Shrimp (3 ounces)	1.0
Sirloin steak (3 ounces)	1.5
Turkey, dark meat (3 ounces)	0.3
Meat Alternatives	Micrograms B12 per serving
Loma Linda meatless franks (1)	2.9
Morningstar "Burger" Crumbles (1/2 cup)	2.2
Tempeh (1 cup)	0.1

 

 

Remember: Most people get enough vitamin B12, but vegans should make sure to eat foods fortified with B12 to help keep their brain and blood healthy!

 

 

Written by the Center for Young Women's Health Staff

 

Updated: 10/31/2005

 

Related Information:

• Healthy Eating for Teens
• How to Be a Healthy Vegetarian
• Related Links
  

 

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