What Is Vitamin B12 & What Foods Can I Find It In?
Vitamin B12 is not just one vitamin. They come in several different forms and are collectively called vitamin B or cobalamins because they all contain the mineral cobalt.
Normally we get enough vitamin B12 from the food we eat.
Some people have trouble absorbing vitamin B12. It can lead to vitamin B12 deficiency.
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Vitamin B12 Is Essential For Health
Vitamin B12 is a water-soluble vitamin that is essential for DNA synthesis and cellular energy production. (source ◳)
Vitamin B12 is a particularly important vitamin for women of childbearing age and older people.
Adequate vitamin B12 status over the whole life-cycle is needed for optimal health. (source ◳)
You can find more benefits of consuming vitamin B12 in Vitamin B12: 6 Research-Backed Benefits .
Vitamin B12 Deficiency Is Common
Vitamin B12 deficiency is common, mainly because of the limited dietary intake of animal foods. Vegetarians and vegans are at great risk of vitamin B12 deficiency. (source ◳)
Vitamin B12 deficiency has symptoms like anemia, fatigue, weakness, constipation, loss of appetite, and weight loss.
Other symptoms of vitamin B12 deficiency could be difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. (source ◳)
Two Forms Of Vitamin B12, Abundant In Animal Foods
Two forms of vitamin B12 are active in human metabolism, methylcobalamin, and 5-deoxyadenosylcobalamin. (source ◳)
Vitamin B12 is concentrated in animal tissues. Vitamin B12 is therefore naturally found only in foods of animal origin.
Foods that are naturally high in vitamin B12 are liver, beef and lamb, chicken, eggs, and dairy foods. (source ◳)
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Foods You Can Find Vitamin B12 In
You find Vitamin B12 mostly in seafood, beef, lamb, veal, and game products.
Examples of food sources include
- Clam
- Beef Liver
- Lamb Liver
- Veal Liver
- Lamb Kidneys
- Octopus
- Moose Liver
Foods That Contain Vitamin B12 In Our Nutrition Tool
You can find regularly updated top ranked lists of foods for over 200+ nutrients in our nutrition tool.
If you are interested in what foods contain the most Vitamin B12 we recommend you visit our tool.
Here's our top ranked list of foods that contain Vitamin B12.