Top Sources of Vitamin B12 | Uses, Benefits of Vitamin B12

Vitamin B12 and other B vitamins aid the production of brain chemicals that influence mood and other cognitive processes.

Kanchan Dulhani

23 Mar, 2023

20 min read

Top Sources of Vitamin B12 | Uses, Benefits of Vitamin B12

You’ve certainly heard someone telling you, “Eat healthy food so that you don’t lack vitamins,” or “Eat your salad; it’s full of vitamins!” So what are vitamins or Vitamin B12 exactly?

Vitamins Feed Your Needs

Your body is a powerful machine capable of doing a number of functions by itself. But in terms of vitamins, it might require some help. Here, nourishment is essential. As different meals include different vitamins, your body can get those vitamins from the foods you eat.

Eating a variety of meals is necessary to get a diversity of vitamins. Although some people take vitamins every day, most don’t need them if they eat various healthy meals. Vitamins and minerals are found in the things we consume. Your body needs them to work properly so that you can build and maintain your fitness.

Each vitamin has a specific purpose in the body. For instance: Milk contains vitamin D, which is good for your bones. Carrots contain vitamin A, which improves night vision. Oranges contain vitamin C, which aids in wound healing.

Whole grains provide B vitamins that assist your body in converting food into energy.

But were you aware that vitamins hang out in fat and water in your body? Yea…Vitamins come in two varieties: fat-soluble and water-soluble.

When you eat foods that contain fat-soluble vitamins, your body stores those nutrients in your liver and fat cells. They are stored in your body fat until your body needs them. The body is happy to store fat-soluble vitamins for an extended period of time.

Certain transporters in your body move the substances to the proper spot when using them. The fat-soluble vitamins A, D, E, and K all possess this quality.

Water-soluble vitamins are distinct

Some vitamins break down in the water. Your body does not store water-soluble vitamins when you eat food that contains them. But they circulate in your veins.

To eliminate whatever that your body isn’t utilizing, you urinate.

Water-soluble vitamins are temporary; therefore, they need to be supplemented periodically. This group of vitamins involves vitamin C and the big band of B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.

Did You Know?

The vitamin B group is essential for keeping you happy. Yes… Vitamin B-12 and other B vitamins aid the production of brain chemicals that influence mood and other cognitive processes. Depression may be associated with low vitamin B-12 and other B vitamins like folate and vitamin B-6.

Now let’s go on a ride to understand Vitamin B12 thoroughly.

All About Vitamin B12

Cobalamin, often known as vitamin B12, is a vital vitamin your system cannot make alone. The development of red blood cells, energy levels, emotions, and many other elements of health are all supported by vitamin B12.

A healthy diet or supplements might help ensure you get what you need. It can be obtained as an oral supplement or by injection and is naturally present in animal products.

It is also incorporated into some food and dairy products as well.

Role and benefits of Vitamin B12

Vitamin B12 is a necessary component that has various health benefits for your body. They assist your body in producing energy.

Your body may experience excellent health benefits from vitamin B12, including increased energy, improved memory, and protection against heart disease.

1. Blood Health[1]

For the body to manufacture healthy red blood cells, vitamin B12 is crucial. Red blood cells may not grow normally when the body lacks or has low vitamin B12.

The red blood cells consequently enlarge and acquire an uneven form. This stops them from entering the bloodstream from the bone marrow. Anemia develops as a result.

Over time, anemia can result in weakness, exhaustion, and other illnesses as your body lacks enough red blood cells to provide oxygen to your systems.

2. Brain Health

According to studies, vitamin B12 helps improve anxiety, mood, memory, and nervous system function[2]. A study has determined that patients and individuals in the overall anxiety population have poor folate and are deficient in vitamin B12.

Additional research has demonstrated that a vitamin B12 deficit affects memory[3].

3. Skin Health

It’s well known that vitamin B12 benefits the skin, hair, and nails[4]. Vitamin deficiency causes vitiligo, vitiligo-like symptoms, hyperpigmented skin, balding, and other issues.

4. Heart Health

This vitamin B12 and other B vitamins facilitate the production of new red blood cells that supply oxygen to the cells and organs, boosting your circulation[5]. Furthermore, by lowering your homocysteine levels ( heart disease) and keeping your arteries flexible, vitamin B-12 lowers your risk of getting heart disease.

Also, to compensate for the body’s decreased supply of red blood cells due to a deficiency of vitamin B12, the heart may begin to beat more quickly.

Anemia strains the heart to pump more blood faster and in a larger volume throughout the body.

5. Energy Booster

Although B12 doesn’t always offer energy individually, all B vitamins are crucial for your body’s energy production.

On the other hand, if you have a severe vitamin B12 deficiency boosting your consumption with a diet having B12 will probably boost your energy.

In actuality, lack of energy or exhaustion is one of the primary early indicators of vitamin B12 deficiency. That is why supplemental vitamin B12 has long been recommended as the go-to product for an energy boost.

What Are The Sources of Vitamin B12?

Like other vital vitamins, vitamin B12 is required for healthy body function.

It is in charge of many essential aspects of living a happy and healthy life, including supporting optimal brain function. For this reason, it’s crucial to consume the recommended daily allowance (RDA) of vitamin B12.

Vegetarian and Vegan Sources of B-12

Meat and seafood are examples of foods containing animal products that are high in B12.

It might be difficult for vegetarians and vegans to obtain the B12 their bodies need from plant- or dairy-based sources. Thus, it is challenging for Indian vegetarians to obtain meals high in vitamin B12.

Further, as vegans don’t consume dairy or other animal products, fortified food is a decent replacement.

‌‌Did you know?

Foods that have additional nutrients are known as fortified foods. Foods that have been fortified have additional micronutrients, vitamins, and minerals. The majority of fortified foods are packaged and processed. Examples include salt, milk, yogurt, morning cereals, bread, eggs, juice drinks, soy milk, and other substitutes.

The list of foods high in vitamin B12 for vegetarians is discussed below.

1. Fortified Cereal

Due to the fact that it is manufactured artificially and not obtained from animal sources, this supply of vitamin B12 may be suitable for vegetarians and vegans.

Fortified cereals can be a rich source of B vitamins, particularly B12, even though they aren’t typically considered an integral component of a nutritious diet.

The practice of introducing nutrients that were not initially present in the meal is known as food fortification.

According to research, consuming fortified cereals on a daily basis helps elevate vitamin B12 levels[6].

If you decide to use fortified cereal to improve your intake of vitamin B12, be sure to pick one that is high in fiber or whole grains and minimal in added sugar.

AASHIRVAAD Fortified Chakki Atta is a source of nutrients like Iron, Folic Acid, and Vitamin B12, which helps in meeting the daily micronutrient requirement while you enjoy soft, tasty, and nutritious rotis.

2. Fortified Nutritional Yeast

Nutritional yeast is an excellent vegan food rich in protein, minerals, and vitamins. It’s yeast-raised exclusively for consumption, not as a leavener (soda) in baking and brewery.

Vitamin B12 is not naturally present in nutritional yeast. It is frequently fortified, though, making it a fantastic vitamin provider.

Like fortified cereals, nutritional yeast contains synthetic vitamin B12, which is suitable for vegans. Up to 733% of the daily value (DV) for vitamin B12 may be found in two tablespoons (15 grams) of nutritional yeast [7].

It is simple to include in foods while they are cooking and has a rich, savory, nutty flavor, so nutritional yeast is well-liked by vegetarians and vegans.

You can sift nutritional yeast on snacks and food items or add it to prepared meals. Uses for nutritional yeast include:

Add it to peanuts
Include it in the cheese recipe
Include it in mashed potatoes
Add some seasoning to tofu or scrambled eggs
Add to the creamy soup
Include in spaghetti dishes
Add it to salads

3. Fortified Non-dairy Milk

Those looking for a healthy vegan alternative to dairy milk frequently turn to non-dairy milk.

Although soybeans, almonds, and cereal kinds of milk may not naturally contain a lot of vitamin B12, most of them have been fortified, making them a great supply of this vitamin.

As an illustration, one cup of soy milk contains up to 86% of the daily value (DV) for vitamin B12 (240 mL).

For those looking to enhance their B12 consumption and prevent deficiency, fortified non-dairy pints of milk is a fantastic choice. The B12 in non-dairy milk is synthetic, just like the B12 in other fortified sources, making it suitable for vegans.

4. Milk and Dairy Products

Many vitamins and minerals, including vitamin B12, can be abundant in milk and other dairy products like yogurt and cheese. Whole milk provides 46% of the daily value (DV) for vitamin B12 in one cup (240 ml)[7].

Moreover, cheese contains a lot of vitamin B12. 22 grams of Swiss cheese, or one large slice has around 28% of the DV. Plain yogurt with added total fat could potentially be a good source.

Even those who are vitamin B12 deficient have shown evidence of its ability to help them. It’s noteworthy that research has shown your body absorbs vitamin B12 from milk and dairy products faster than from meat, fish, or eggs.

5. Fortified Soymilk

Since soy products include all nine vital amino acids, they are an excellent source of plant-based protein (the building blocks of protein).

Around 2.1 mg of vitamin B12, or 87% of the DV, is routinely added to soymilk in one mug[8]. Furthermore, calcium and vitamin D are added to soy milk during fortification.

If you avoid or consume only a modest amount of animal products, soy is a wonderful alternative to fulfill your dose of vitamin B12 requirement.

6. Yogurt

Yogurt is a particularly beneficial supplier of vitamin B12 in dairy products. A 7 oz (roughly one single-serve glass) serving of plain, low-fat yogurt has little over one mcg (43% DV) of vitamin B12.

Yet yogurt’s vitamin B12 content may be more accessible for the body to absorb than other foods. Protein and other vitamins and minerals like magnesium, electrolytes, and riboflavin are all abundant in yogurt.

Yogurt is a fantastic sweet or savory item for meals and refreshments.

7. Paneer or Cottage Cheese

Another vegetarian meal in India that is high in vitamin B12 is paneer or cottage cheese. At least 20% of the recommended daily vitamin B12 would be provided by paneer.

For instance, 100 grams of paneer include 0.8 grams of vitamin B12. This is equivalent to one-third of what an adult needs.

8. Fortified Food

In India, fortified foods like enriched flour can be a healthy source of vegetarian cuisine high in vitamin B12. Foods that don’t naturally contain certain nutrients are fortified by adding such nutrients.

But, you must ensure that your fortified product is high in whole grains and fiber and free of any unwanted or hazardous additives. To increase your supply of vitamin B12, make rotis with AASHIRVAAD Fortified Chakki Atta.

9. Whey Powder

Vitamin B12 is reasonably present in whey powder. As an illustration, 32 grams of whey powder provide around 8% of the recommended daily vitamin B12. As whey powder isolate has been refined, it is thought to have more vitamin B12 than regular whey powder.

Advice: Vegetarians can mix their whey powder intake with dairy or yogurt to satisfy their dose of vitamin B12 needs.

10. Shiitake Mushroom

In India, shiitake mushrooms are a vegetarian diet high in vitamin B12[9]. But shiitake mushrooms don’t have much vitamin B12 in them. This means you’ll have to eat a lot of mushrooms to get your recommended daily vitamin B12.

To achieve your daily needs, sautee shiitake mushrooms and other vegetables high in vitamin B12 and cottage cheese.

11. Nori

Japanese cuisine uses nori[10], a nutritious seaweed with an intense flavor. In India, vegetarian nori flakes are widely accessible and high in vitamin B12. Use crushed nori in stews or utilize nori to prepare curries.

Moreover, nori powder can be used as a garnish on salads and pizzas.

12. Fruits Rich in Vitamin B12

Apple: Vitamins, flavonoids, fiber, and phytonutrients are abundant in apples. The fruit is also one of those that are high in vitamin B12.
Banana: Among the numerous fruits high in vitamin B12 is the banana[6]. It is a beneficial fruit for people since it eases tension, regulates blood pressure, and treats conditions like ulcers and constipation.
Oranges: Oranges are a fantastic provider of vitamin C, potassium, beta-carotene, and flavonoids. It also ranks among fruits high in vitamin B12.
Blueberries: Blueberries are a good source of vitamin B12. It aids in weight loss, enhances digestion, reduces stress, and aids in preventing diabetes.
Almonds and Peanuts: These dried foods are a good source of vitamin B12.

Other Sources of Vitamin B12

13. Animal Liver

Organ meat is affordable and full of nutrients. And one of the best nutritional providers of vitamin B12 is unquestionably animal liver [10].

Pork liver provides 70.6 mcg, or 2,941 of the dietary value (DV) for the vitamin, in a serving size of 3 oz.

The liver from chicken and lamb is high in vitamin B12. Moreover, the liver contains significant copper, selenium, and vitamin A levels.

Although liver may not seem like the most delicious menu item, it can be transformed into a delightful dish by slow cooking, frying, or adding it to a pot with lentils or vegetables.

14. Eggs

You receive 0.92 mcg (38% DV) of vitamin B12 from two big eggs[6]. The yolk of the egg contains more vitamin B12 than the skin’. So, prepare the entire egg to obtain the most vitamin B12.

You can get 12 g of protein and vitamins A, D, E, K, and other B vitamins by eating two whole eggs. And with no yolk, you’d be losing out on many of these vitamins too.

15. Sardines

Little saltwater fish with fragile bones are called sardines. Although you may also purchase them fresh, they are typically marketed in cans with water, oil, or sauces.

Because they have healthy concentrations of practically all nutrients, sardines are exceptionally nutrient-dense.

Sardines that have been drained give 1 cup (150 grams) with 554% of the daily value (DV) for vitamin B12.

16. Tuna

Tuna is a popular fish with a high nutritional value, containing protein, vitamins, and minerals.

High vitamin B12 is present in the black muscles beneath the fish’s skin. 3.5 ounces (100 grams) of cooked tuna has 453% of the vitamin’s daily value (DV). [11]

The same portion also contains a healthy protein, calcium, zinc, and vitamins A and B3 dose. Moreover, packaged tuna has a good amount of vitamin B12.

In reality, 142 grams of light tuna packed in water comprise 152% of the daily value.

17. Trout

Among the healthiest fish is the rainbow trout [12]. This freshwater fish species is a fantastic source of B vitamins, essential fats, and energy. Trout fillet contains around 312% of the daily value (DV) for vitamin B12 and 1,171 mg of omega-3 fatty acids in a 3.5-ounce (100-gram) portion. A combined daily consumption of 1,100–1,600 mg of omega-3 fatty acids for adults is advised by experts. Moreover, elements, including copper, iron, and selenium, are abundant in trout.

18. Salmon

Another fatty fish with high levels of vitamin B12 is salmon. This colorful, fatty fish has 99% of the daily value (DV) for vitamin B12 in a 3-ounce serving.[13] It’s an excellent provider of omega-3 fats, just like tuna is. Salmon also contains a lot of copper and vitamin D, with about 70% of the DV.

Flakes make up of Salmon are a quick and simple weeknight meal. When packaged in a container, it is a delicious choice for salads or as a snack with toast.

Did You Know?

Antibiotics and antacids to blame! Even if your food contains enough B12, there are situations when the vitamin is not absorbed because the intrinsic factor, a protein that transports B12 to the stomach, is missing.[14] Since the majority of urban Indians rely on antibiotics to treat a variety of illnesses, they frequently experience acidity and must take antacids. Antacids block the absorption of vitamin B12.

Intake Requirements

The recommended daily intake (RDI) for vitamin B-12 varies with age:

The daily dose for adults and adolescents: is 2.4 micrograms (mcg)[6]
For children aged 9 to 13: 1.8 mcg per day
For kids aged 4 to 8 years old, 1.2 mcg per day
For toddlers aged 1 to 3 years, 0.9 mcg per day
Babies younger than six months of age require 0.4 mcg of B-12 daily, whereas infants aged 7 to 12 months need 0.5 mcg. Pregnant women require 2.6 mcg daily, while nursing mothers require 2.8 mcg

Overconsumption of vitamin B12 has not been linked to hazardous or adverse effects. Nonetheless, before beginning any additional supplements, individuals should consult their doctor.

Parting Wisdom

Vital vitamin B12 is primarily found in animal food. The average adult needs 2.4 mcg each day. For the brain and nervous system to function normally and produce red blood cells and other vital processes, the body needs vitamin B12.

Vitamin B12 deficiency can cause symptoms like headaches, exhaustion, digestive disorders, nerve damage, and cognitive problems. Some people, such as older folks and those with poor nutritional absorption, are particularly susceptible to deficiencies. Moreover, due to the lack of various B12 sources in their diet, vegans may potentially be at risk for deficiencies. The majority of people who consume a balanced diet have adequate B12. For others, medical professionals might advise oral vitamins or injections.

Frequently Asked Questions

1. Do drug interactions affect the levels of B12?

Indeed, a number of drugs have the potential to interfere with B12 absorption. They include metformin and acid-reducing medications (such as histamine 2-receptor antagonists and proton pump inhibitors).

2. What is the most typical reason for a vitamin B12 shortage?

Not getting enough vitamin B12 in your diet and having trouble absorbing it in the intestines are the two main reasons for vitamin B12 insufficiency.

3. Should you consider taking vitamin B12 supplements?

You should only consider taking vitamin B12 supplements only if recommended by your doctor. Doctors recommend supplement pills to those at risk of vitamin B12 deficiency.

4. Are there any negative repercussions from consuming too much vitamin B12?

B-12 is a necessary vitamin for everyone, and most individuals obtain enough from their diet. Understanding the negative repercussions of taking too much is crucial, though. Unused vitamin B-12 is kept in the liver for later use. But, taking supplements could result in taking in more than your body requires.

5. Which fruit has a high B12 content?

An affordable, wholesome, and nutrient-dense fruit, bananas can be incorporated into everyone’s diet and are one of the best fruits high in vitamin B12 is this one.

6. What causes a lack of B12 most frequently?

Diet. Inadequate dietary vitamin B12 might lead to a vitamin B12 shortage in some individuals. Those who typically consume meat, fish, and dairy products usually get enough vitamin B12 in their diets, but those who don’t can develop deficiencies.

7. How can vitamin B12 affect the skin?

In addition to being necessary for forming hemoglobin, vitamin B12 is essential for the body’s tissues to break down foods for energy. A vitamin B12 shortage can result in hyperpigmentation and affected skin darkening.

Sources

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