Vitamin B12 is an important vitamin for maintaining healthy nerve cells and it aids in the production of DNA and RNA, the body's genetic material. Vitamin B12
also works closely with vitamin B9 (folate)
to regulate the formation of red blood cells and to help iron function properly in the body.
Furthermore, vitamin B12 is needed for Calcium absorption. Deficiencies of vitamin B12 are usually caused by a lack of intrinsic factor, a substance that allows the body to absorb vitamin B12 from the digestive system. Such a deficiency can cause a range of symptoms such as fatigue, shortness of breath, diarrhea, nervousness, numbness or tingling sensation in the fingers and toes. People with the blood disorder pernicious anemia do not produce sufficient intrinsic factor and must take high doses of vitamin B12 to maintain their health. Vegetarians who follow a strict vegan or macrobiotic diet are also at risk of deficiency in Vitamin B12.
Vitamin B12, also called cobalamin, is one of eight water-soluble B vitamins. They are vitamins which are soluble in water ane are dispersed throughout the body dissolved in fluid. They are not stored in the body to any appreciable extent and must be replaced every day. Their influence on the body lasts for 14-18 hours after ingestion after which their potency decreases. Excessive intake of water-soluble vitamins is typically passed out through the urine. If your diet contains less than 50% RDA of water-soluble vitamins, deficiency symptoms may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.
All B vitamins, often referred to as B complex vitamins, assist and regulate carbohydrate, fat and protein metabolism. These are essential mechanisms which produce energy for the body. They also contribute to hemoglobin synthesis and red blood cell production which carries oxygen around the body. Furthermore, B complex vitamins help maintain muscle tone along the wall of the digestive tract and promote healthy skin, hair, eyes, mouth, liver and nervous system.
Vitamin B12 RDA
children 1-3 yrs 0.9 μg
children 4-8 yrs 1.2 μg
children 9-13 yrs 1.8 μg
Males 14-70+ yrs 2.4 μg
Females 14-70+ yrs 2.4 μg
Pregnancy 19-50 yrs 2.6 μg
Lactation 19-50 yrs 2.8 μg
For further information on nutrients RDA see our complete list for recommended dietary allowance
Good sources are:
We have sorted our nutrition database by foods high in Vitamin B12
. You can easily see how much Vitamin B12 is contained in different foods. You can also search through our database using the search box below or browse the Vitamin b12 content by food category.
Vitamin B12 content by food category:
|3D picture of Vitamin B12 (Cobalamin)|
Different forms or alternative names for Vitamin B12 (Cobalamin):
Importance of Vitamin B12 (Cobalamin):
key role in metabolism of carbohydrates, fat and protein
assists production of energy within the body
helps formation and regeneration of red blood cells, thus helping prevent anemia
maintains a healthy nervous system
promotes growth in children
needed for Calcium absorption
reduces heart disease risk
Deficiency of Vitamin B12 (Cobalamin) may cause:
growth failure in children
degeneration of spinal cord
lack of balance
Vitamin B12 and Nutrition Facts - Top 201 Foods
a banana, an apple, an egg, an orange, wine, grapes, watermelon, chicken breast, beer, strawberries, alcohol, avocado, coffee, rice, blueberries, chicken, egg whites, red wine, pizza, broccoli, salmon, sugar, carrots, almonds, shrimp, cucumber, steak, honey, a pear, popcorn, milk, pineapple, lettuce, bacon, cantaloupe, orange, a bagel, a peach, celery, oatmeal, butter, cherries, grapefruit, pasta, brown rice, tomatoes, mushrooms, potatoes, baked potato, bread, white rice, peanut butter, cheese, corn, salad, a big mac, a potato, white wine, a slice of pizza, french fries, hard boiled egg, sweet potato, nuts, orange juice, green beans, tuna, skim milk, fish, butternut squash, peanuts, hamburger, green grapes, cottage cheese, yogurt, brown sugar, olives, cheesecake, pumpkin seeds, feta cheese, meatloaf, quinoa, a mango, beef, chilis, cheerios, chips, cod, coke, granola, iceberg lettuce, mango, pecans, raisins, saltine crackers, soy milk, spinach, spirulina, turkey, turkey breast, tuna salad, walnuts, whole milk, oats, cabbage, beets, beans, garbanzo beans, mayonnaise, fried chicken, tofu, kiwi, lentils, pomegranate, kale, black beans, coconut, jello, ice cream, dates, spaghetti, kidney beans, hot dog, cheddar cheese, hummus, eggplant, white bread, lemon, zucchini, tangerine, nectarines, artichokes, plums, whole wheat bread, coconut milk, ham, cranberries, apricots, honeydew, papaya, prunes, prune juice, ricotta, halibut, sea bass, scallops, deer, cauliflower, olive oil, garlic, apple juice, cranberry juice, asparagus, barley, basil, peppers, pepper, brussel sprouts, buckwheat, cashews, cheddar, chili peppers, coriander, doughnuts, dill, fennel, figs, flaxseed, tea, onions, lamb, yams, hazelnuts, leeks, goats cheese, lima beans, millet, shiitake mushrooms, rosemary, sardines, mustard greens, navy beans, parsley, pinto beans, rye, sausages, sesame seeds, soy sauce, soybeans, summer squash, winter squash, sunflower seeds, swiss chard, thyme, tempeh, turnip greens, a shake, a cheeseburger, nachos, chocolate, a granola bar, chia seeds
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