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Vitamin B12 is found naturally in a wide variety of animal foods and is added to some fortified foods. Plant foods have no vitamin B12 unless they are fortified.

You can get recommended amounts of vitamin B12 by eating a variety of foods including the following:

  • Beef liver and clams, which are the best sources of vitamin B12.
  • Fish, meat, poultry, eggs, milk, and other dairy products, which also contain vitamin B12.
  • Some breakfast cereals, nutritional yeasts and other food products that are fortified with vitamin B12. To find out if vitamin B12 has been added to a food product, check the product labels.

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The amount of vitamin B12 you need each day depends on your age. Average daily recommended amounts for different ages are listed below in micrograms (mcg):

  • Life Stage Recommended Amount
    Birth to 6 months 0.4 mcg
    Infants 7–12 months 0.5 mcg
    Children 1–3 years 0.9 mcg
    Children 4–8 years 1.2 mcg
    Children 9–13 years 1.8 mcg
    Teens 14–18 years 2.4 mcg
    Adults 2.4 mcg
    Pregnant teens and women 2.6 mcg
    Breastfeeding teens and women 2.8 mcg

Vitamin B12 Deficiency Can Cause Dementia, Anemia & Fatigue  was originally published on

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