Vitamin B12: what it does & best food sources
What it does — EU-authorised health claims
Vitamin B12 contributes to normal functioning of the nervous system.
Vitamin B12 contributes to normal psychological function.
Vitamin B12 contributes to normal red blood cell formation.
Vitamin B12 contributes to the normal function of the immune system.
Vitamin B12 contributes to the reduction of tiredness and fatigue.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 2.4 µg | 2.4 µg |
| 31–50 | 2.4 µg | 2.4 µg |
| 51–70 | 2.4 µg | 2.4 µg |
| 71+ | 2.4 µg | 2.4 µg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 2.4 µg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 2.5 µg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Vitamin B12 | % US DV | % EU NRV |
|---|---|---|---|---|
 Herring | 125 g | 12.5 µg | 521 % | 500 % |
 Mussels | 150 g | 12 µg | 500 % | 480 % |
 Mackerel | 125 g | 11 µg | 459 % | 440 % |
 Beef mince, lean | 125 g | 6.3 µg | 260 % | 250 % |
 Salmon | 125 g | 4.9 µg | 203 % | 195 % |
 Trout | 125 g | 2.8 µg | 118 % | 114 % |
 Alaska pollock | 150 g | 2.7 µg | 113 % | 108 % |
 Eggs, boiled | 120 g (2 eggs) | 2.4 µg | 100 % | 96 % |
 Beef rump (lean red meat) | 125 g | 2.3 µg | 94 % | 90 % |
 Tuna, canned, drained | 100 g | 2.2 µg | 92 % | 88 % |
 Oat drink, fortified | 250 g | 2.1 µg | 89 % | 85 % |
 Cod | 150 g | 1.7 µg | 72 % | 69 % |
 Shrimp | 100 g | 1.7 µg | 71 % | 68 % |
 Cottage cheese | 150 g | 1.1 µg | 44 % | 42 % |
 Kefir, low-fat | 200 g | 1 µg | 42 % | 40 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut