Vitamin B12 is one of the eight B-complex vitamins. These vitamins help the body convert carbohydrates into fuel, which is then burned to produce energy. The B-complex vitamins also aid in metabolizing protein and fats and are essential for the health of the hair, eyes, skin and liver. They also promote normal function of the nervous system. Vitamin B12 is crucial for healthy nerve cells and the production of RNA and DNA. Vitamin B12, along with B9, regulates blood cell formation and iron function in the body. Vitamins B12 and B9 also produce the compound S-adenosylmethionine, or SAMe, which is involved in mood and immune function.
Recommended Intake
According to the University of Maryland Medical Center, the recommended daily amount of vitamin B12 for healthy adults age 19 is 2.4 micrograms. Pregnant women should get 2.6mcg and lactating females should get 2.8mcg per day. Children 14 to 18 should get 2.4mcg of vitamin B12 per day; 1.2mcg for children 9 to 13; 0.9mcg for children 1 to 3; 0.5mcg for infants 6 months to 1 year; and 0.4mcg for infants 0 to 6 months 0.4mcg.
Food Sources
Vitamin B12 is primarily found in animal foods, according to the National Institutes of Health's Office of Dietary Supplements. Plant foods contain little to no vitamin B12 at all, although some may be fortified with it. Many breakfast cereals are fortified with vitamin B12.
Fish
Fish sources of vitamin B12 include sardines, with 8.22mcg per 3.25 oz. serving, and snapper, with 3.97mcg per 4 oz. serving. Other sources are shrimp, with 1.69mcg per 4 oz. serving, scallops, with 2mcg per 4 oz. serving, salmon, with 3.25mcg per 4 oz. serving, cod, with 1.18mcg per 4 oz. serving, and halibut, with 1.55mcg per 4 oz. serving.
Meats
A 4 oz. serving of calf's liver is rich in vitamin B12 with 41.39mcg per serving. Other meat sources of vitamin B12 include venison, with 3.60mcg per 4 oz. serving, beef tenderloin, with 2.92mcg per 4 oz. serving, and lamb loin, with 2.45mcg per 4 oz. serving.
Other
Other animal foods containing vitamin B12 include low-fat yogurt, with 1.38mcg per 1-cup serving, 2 percent cow's milk, with 0.89mcg per 1-cup serving, and eggs, with 0.49mcg per hard-boiled egg.
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