How Do I Count Grams in Foods Containing Vitamin B-12?

Vitamin B-12 is important for red blood cell formation, nervous system maintenance and brain function. The water-soluble vitamin is mainly found in animal foods, such as meat, eggs and dairy. Several foods are often fortified with vitamin B-12 also, such as breakfast cereals, making it easier for vegetarians or vegans to get enough in their diet. Vitamin B-12 is typically measured in micrograms (mcg), but can be easily calculated into grams.

Tips and Warnings

• The Recommended Dietary Allowance (RDA) of vitamin B-12 for adults (age 14 and older) is 2.4 mcg or 0.0000024 grams per day. If the amount of vitamin B-12 is not listed on the food label, the National Institutes of Health (NIH) lists the amount in selected food sources on its website. Liver has a high amount of vitamin B-12, with 48 mcg (0.000048 grams) per slice. Clams are also a good source, with 34.2 mcg (0.0000342 grams) per 3 oz.
• Vitamin B-12 deficiency can lead to pernicious anemia, a decrease in red blood cells. There are also studies looking at the possible connection between vitamin B-12 deficiency and dementia. Consuming adequate vitamin B-12 might also minimize the risk of heart disease. Persons at risk for vitamin B-12 deficiency include older adults with atrophic gastritis, people with gastrointestinal disorders such as celiac disease and people who have had gastrointestinal surgeries such as a weight-loss surgery in which part of the stomach is removed. Vegetarians are also at risk for deficiency because natural food sources of vitamin B-12 are animal foods.

Things You'll Need

• Food scale (weight in grams)
• Measuring cups

References

• NIH Office of Dietary Supplements: Vitamin B-12
• Beyond Vegetarianism: What Every Vegan Should Know About Vitamin B-12
• Metric-Conversions.org: Micrograms to Grams (micrograms to g) Conversion