New Dr. Group Post! - Top 10 Foods for Vitamin B12 |  |
| Posted: 06 Nov 2014 07:00 AM PST  Vitamin B12, also known as cyanocobalamin, is an essential nutrient in the family complex of the eight B vitamins. [1] Food is the primary source for this nutrient, with supplements being the secondary source for some people. Vitamin B12 is structurally the largest and most complex of all the vitamins known to man. Interestingly enough, vitamin B12 is integral to normal energy metabolism in all cells of the body as well as amino acid and fatty acid metabolism. Additionally, B12 is extremely important in a myriad of other vital physiological processes such as brain function and nervous system health, myelin sheath health, blood formation, bone marrow health, and DNA synthesis/regulation.
A unique essential nutrient, vitamin B12 isn’t produced by plants, animals, or even fungi, instead being produced only by certain bacteria. Human requirements for vitamin B12 as set by the Daily Recommended Intake (DRI) are 2-3 micrograms/mcg per day to upwards of 4-7 micrograms/mcg per day. [2] Naturally-occurring sources of Vitamin B12 are found primarily in foods of animal origin and among fortified foods of vegetarian/vegan origin. If you are a practicing vegan, supplementation may be the best option for you to ensure you receive adequate to optimal daily intake. Top 10 Food Sources of Vitamin B12The majority of food sources for vitamin B12 are available from animal sources only. It is true that bacteria in soil may synthesize B12 and consumption of unwashed vegetables may provide trace amounts; yet, there is very little evidence as to how much of this is available to the body. [3] Keep in mind that the majority of these B12 foods, despite their high levels of the nutrient, contain their own concerns. This is particularly true if the animal is raised in a conventional feedlot environment. Here are the highest non-vegan sources (and some plant sources) of vitamin B12: 1. Liver (Beef)71 mcg per 3-ounce serving 2. Mackerel16 mcg per 3-ounce serving 3. Sardines8 mcg per 3-ounce serving (most cans are 3-4 ounces ea.) 4. Fortified Cereals5 mcg per cup 5. Red Meat5 mcg per 3-ounce serving 6. Salmon4 mcg per 3-ounce serving 7. Fortified Soy2 mcg per 3-ounces serving 8. Milk1.2 mcg per cup (8 fluid ounces) 9. Swiss Cheese1 mcg per ounce 10. Yogurt1 mcg per cup The Take HomeThe highest levels of B12 from vegan sources are often in the form of fortified grains, like breakfast cereals. While this can be a great way to receive the vitamin if you are a practicing vegan or vegetarian, most fortified grains are typically refined and sometimes filled with sugar. It is best for vegans and meat eaters alike to supplement with vitamin B12, as eating meat is not always a guarantee for healthy vitamin B12 status. A vegan supplement, like VeganSafe B12, could be helpful for maintaining appropriate levels of the nutrient. -Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM References:
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