It is normally involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, but also fatty acid synthesis and energy production. Neither fungi, plants nor animals are capable of producing vitamin B12. Only bacteria and archaea have the enzymes required for its synthesis, although many foods are a natural source of B12 because of bacterial symbiosis. The vitamin is the largest and most structurally complicated vitamin and can be produced industrially only through bacterial fermentation-synthesis.
Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can cause permanent damage to the brain and central nervous system. Vitamin B12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods like cereals. Vitamin B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Below are the top 10 foods highest in vitamin B12, click here for an extended list of vitamin B12 rich foods, and here for other foods high in vitamin B.
It is abundantly present in LIVER,EGG,FISH,MUTTON,CHEESE,ETC.
Other Vitamin B12 Rich Foods:
| Fortified Cereals* List of Cereals High in Vitamin B12 | 20μg (333% DV) per 100 gram serving | 16μg (267% DV) in an average bowl (2 cups) (80 grams) | 8μg (133% DV) per cup (40 grams) | Click to see complete nutrition facts for Fortified Cereals |
| Liverwurst Sausage | 13.46μg (224% DV) per 100 gram serving | 2.42μg (40% DV) per slice (18 grams) | 3.77μg (63% DV) per ounce (28 grams) | Click to see complete nutrition facts for Liverwurst Sausage |
| Fortified Energy Bars* | 12.24μg (204% DV) per 100 gram serving | 5.39μg (90% DV) per bar (44 grams) | 2.7μg (45% DV) in half a bar (22 grams) | Click to see complete nutrition facts for Fortified Energy Bars |
| Fois Gras (Goose Liver Pâté) | 9.4μg (157% DV) per 100 gram serving | 1.22μg (20% DV) per tablespoon (13 grams) | 2.63μg (44% DV) per ounce (28 grams) | Click to see complete nutrition facts for Fois Gras (Goose Liver Pâté) |
| Emu Steak | 9.37μg (156% DV) per 100 gram serving | 36.92μg (615% DV) per tablespoon (394 grams) | 7.96μg (133% DV) per ounce (85 grams) | Click to see complete nutrition facts for Emu Steak |
| New England Clam Chowder | 4.8μg (80% DV) per 100 gram serving | 12.1μg (202% DV) per cup (252 grams) | 1.54μg (26% DV) in a fluid ounce (32 grams) | Click to see complete nutrition facts for New England Clam Chowder |
| Manhattan Clam Chowder | 3.3μg (55% DV) per 100 gram serving | 7.92μg (132% DV) per cup (240 grams) | 0.99μg (17% DV) in a fluid ounce (30 grams) | Click to see complete nutrition facts for Manhattan Clam Chowder |
| Luncheon Meat* | 5.14μg (86% DV) per 100 gram serving | 1.44μg (24% DV) per one ounce slice (28 grams) | 2.88μg (48% DV) in two slices (56 grams) | Click to see complete nutrition facts for Luncheon Meat |
| Hard Salami* | 2.8μg (47% DV) per 100 gram serving | 3.16μg (53% DV) in one 4 ounce package (113 grams) | 0.28μg (5% DV) per slice (10 grams) | Click to see complete nutrition facts for Hard Salami |
| Whey Powder | 2.37μg (40% DV) per 100 gram serving | 3.44μg (57% DV) per cup (145 grams) | 0.19μg (3% DV) per tablespoon (8 grams) | Click to see complete nutrition facts for Dry Sweet Whey |
| Yogurt (No Fat) | 0.61μg (10% DV) per 100 gram serving | 1.49μg (25% DV) per cup (8oz) (245 grams) | 0.69μg (12% DV) per 4oz serving (half-container) (113 grams) | Click to see complete nutrition facts for Plain Yogurt (No Fat) |
| Yogurt (Whole) | 0.37μg (6% DV) per 100 gram serving | 0.91μg (15% DV) per cup (8oz) (245 grams) | 0.42μg (7% DV) per 4oz serving (half-container) (113 grams) | Click to see complete nutrition facts for Plain Yogurt (Whole) |
| Skim Milk | 0.53μg (9% DV) per 100 gram serving | 1.3μg (22% DV) per cup (245 grams) | 0.16μg (3% DV) in a fluid ounce (31 grams) | Click to see complete nutrition facts for Non-Fat Milk |
| Whole Milk | 0.44μg (7% DV) per 100 gram serving | 1.07μg (18% DV) per cup (244 grams) | 0.14μg (2% DV) in a fluid ounce (31 grams) | Click to see complete nutrition facts for Full Fat Milk |
| Low-Fat Buttermilk | 0.22μg (4% DV) per 100 gram serving | 0.54μg (9% DV) per cup (245 grams) | 0.07μg (1% DV) in a fluid ounce (31 grams) | Click to see complete nutrition facts for Low-fat Buttermilk |
| Yeast Extract Spread (Marmite) | 0.5μg (8% DV) per 100 gram serving | 1.44μg (48% DV) per cup (288 grams) | 0.03μg (1% DV) per teaspoon (6 grams) | Click to see complete nutrition facts for Yeast Extract Spread |
| Cured Ham (Lean) | 0.65μg (11% DV) per 100 gram serving | 0.91μg (15% DV) per cup (140 grams) | 0.55μg (9% DV) in a 3 ounce serving (85 grams) | Click to see complete nutrition facts for Extra Lean Cured Ham |
| Chicken (Lean) | 0.31μg (5% DV) per 100 gram serving | 0.43μg (7% DV) per cup chopped (140 grams) | 0.21μg (3% DV) in a half-cup (70 grams) | Click to see complete nutrition facts for Lean Roasted Chicken |
| Fortified Soymilk* | 1.11μg (19% DV) per 100 gram serving | 2.7μg (45% DV) per cup (243 grams) | 0.3μg (5% DV) per ounce (28 grams) | Click to see complete nutrition facts for Fortified Soymilk |
| Fortified Tofu* | 2.36μg (39% DV) per 100 gram serving | 1.86μg (31% DV) per serving (1/4 packet) (79 grams) | 0.7μg (11% DV) per ounce (28 grams) | Click to see complete nutrition facts for Fortified Tofu |
Health Benefits of Vitamin B12;
Protect Against Heart Disease - Adequate levels of vitamins B12, B6, and B9 have been shown to lower levels of a protein in the blood: homocysteine. Lower levels of homocysteine has been shown to improve endothelial function, which in turn may boost cardiovascular health and decrease risk of heart attacks.3-5
Protect and Repair DNA to Reduce Cancer Risk and Slow Aging - Absorption of vitamin b12 and Folate (B9) is essential for DNA metabolism and maintenance which helps to prevent cancer and slow aging.6 Read full blog post here...
Protect Against Dementia and Cognitive Decline - Lack of vitamin B12 increases homocysteine levels, which in turn decreases the bodies ability to metabolize neurotransmitters.7 Due to limitations with creating long term controlled studies in human populations, no definite link between increased vitamin b12 levels and cognitive function have been found,8-12 however several observational studies suggest increased homocysteine levels increase the incidence of Alzheimer's disease and dementia,13-15 and low levels of vitamin B12 has been associated with cognitive decline.16
Alzheimer's Protection - A study has shown that a deficiency in Vitamin B12 and Folate (B9) can double the risk of Alzheimer's Disease.17
Energy and Endurance - A lack of vitamin B12 will lead to anemia and weakness. Adequate levels of vitamin B12 are necessary to maintain normal energy levels. Claims of vitamin B12 as an energy or atheletic enhancer remain unproven.18
People at Risk of a Vitamin B12 Deficiency
Older Adults who have Atrophic Gastritis - A condition affecting 30-50% of adults over age 50 and hampers their ability to absorb vitamin B12 from natural foods. Supplements are recommended for people in this group.
People with Pernicious Anemia - A condition that affects 1-2% of adults and can only effectively be treated with vitamin B12 injections or shots.
Vegans and Vegetarians - Vitamin B12 is naturally found in animal products, however there are some natural vegetarian foods high in vitamin b12 and various fortified B12 foods for vegans.
Pregnant and Lactating Women who are Vegetarian or Vegan
People taking Certain Medications
Proton pump inhibitors, such as omeprazole (Prilosec®) and lansoprazole (Prevacid®), which are used to treat gastric or pepetic ulcer disease can inhibit absorption of vitamin B12.
Metformin - often used for type II diabetes, may interfere with vitmain B12 absorption in certain people.
Histamine antagonists, such as cimetidine (Tagamet®), famotidine (Pepcid®), and ranitidine (Zantac®), used to treat peptic ulcer disease, can reduce absorption of vitmain B12 by slowing the release of hydrochloric acid into the stomach.
Bacteriostatic Antibiotics, like Chloramphenicol (Chloromycetin®), can interfere with the red blood cell response to vitamin b12 supplements.
Anticonvulsants - Anticonvulsants have been shown to interfere with vitamin B12 and vitamin B9 (Folate) metabolism.19-21 One study found that people taking folate supplements and anticonvulsants experienced a 50% decline in Vitamin B12 blood levels.
Key word:Vitamin B12,available sources.
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