What Does Vit. B12 Do?

Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells.

Vitamin B12 is Also Important for:

  • Helping to prevent a type of anemia called megaloblastic anemia that makes people tired and weak

Signs of Deficiency:

  • Weakness and fatigue
  • Pale or jaundiced skin
  • Sensations of pins and needles
  • Balance and coordination issues
  • Inflamed tongue and mouth ulcers
  • Breathlessness and dizziness
  • Blurred or disturbed vision
  • Mood temperature
  • High temperature

How Much Do You Need?

Life Stage Amount
0-12 mos 0.4-0.5 mcg
1-8 yrs 0.9-1.2 mcg
9-13 yrs 1.8 mcg
14+ yrs 2.4 mcg


Source

Nutrition Guide: Vitamin B12

Whole foods with the highest amounts of vitamin B12…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit B12: 5.67
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit B12: 2.66
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit B12: 2.51
Scallops
Amount: 4 oz (113 g) steamed
Vit B12: 2.44
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit B12: 1.88
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit B12: 1.44
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit B12: 0.91
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit B12: 0.55
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit B12: 0.55
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit B12: 0.42
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit B12: 0.39
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit B12: 0.24
Tempeh
Amount: 4 oz (113 g)
Vit B12: 0.16
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit B12: 0.07
Miso
Amount: 1 tbs (17 g)
Vit B12: 0.01
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit B12: 0
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit B12: 0
Lentils
Amount: 1 cup cooked (198 g)
Vit B12: 0
Split Peas
Amount: 1 cup cooked (196 g)
Vit B12: 0
Avocados
Amount: 1 cup, sliced (146g)
Vit B12: 0
Arugula
Amount: .5 cup (10 g)
Vit B12: 0
Asparagus
Amount: 1 cup (180g)
Vit B12: 0
Beets
Amount: 1 cup (170g)
Vit B12: 0
Black Beans
Amount: 1 cup cooked
Vit B12: 0
Spinach
Amount: 1 cup (30g)
Vit B12: 0
Quinoa
Amount: 1 cup cooked
Vit B12: 0
Bell Peppers
Amount: 1 cup (92 g)
Vit B12: 0
Almonds
Amount: .25 cup (23 g)
Vit B12: 0
Cashews
Amount: .25 cup (40 g)
Vit B12: 0
Tofu
Amount: 4 oz (113 g)
Vit B12: 0
Brown Rice
Amount: 1 cup cooked (195 g)
Vit B12: 0
Soybeans
Amount: 1 cup cooked (172 g)
Vit B12: 0
Edamame
Amount: 1 cup (155 g)
Vit B12: 0
Kidney Beans
Amount: 1 cup (177 g)
Vit B12: 0
Broccoli
Amount: 1 cup (156 g)
Vit B12: 0
Cauliflower
Amount: 1 cup (124 g)
Vit B12: 0
Tomatoes
Amount: 1 cup (180 g)
Vit B12: 0
Bananas
Amount: 1 medium (118 g)
Vit B12: 0
Green Peas
Amount: 1 cup (138 g)
Vit B12: 0
Sweet Potato
Amount: 1 cup (200 g)
Vit B12: 0
Carrots
Amount: 1 cup (122 g)
Vit B12: 0
Romaine Lettuce
Amount: 2 cups (94 g)
Vit B12: 0
Oats
Amount: .25 cup uncooked (39 g)
Vit B12: 0
Strawberries
Amount: 1 cup (144 g)
Vit B12: 0
Blueberries
Amount: 1 cup (148 g)
Vit B12: 0
Lemons & Limes
Amount: .25 cup (61 g)
Vit B12: 0
Kale
Amount: 1 cup (130 g)
Vit B12: 0
Corn, Yellow
Amount: 1 cooked (77 g)
Vit B12: 0
Green Beans
Amount: 1 cup (125 g)
Vit B12: 0
Pinto Beans
Amount: 1 cup (171 g)
Vit B12: 0
Apple
Amount: 1 Medium (182 g)
Vit B12: 0
Cantaloupe
Amount: 1 cup (160 g)
Vit B12: 0
Mangos
Amount: 1 cup (165 g)
Vit B12: 0
Cabbage
Amount: 1 cup (150 g)
Vit B12: 0
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit B12: 0
Potatoes
Amount: 1 cup baked (173 g)
Vit B12: 0
Summer Squash
Amount: 1 cup cooked (180 g)
Vit B12: 0
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit B12: 0
Peanuts
Amount: .25 cup (36.5 g)
Vit B12: 0
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit B12: 0
Walnuts
Amount: .25 cup (30 g)
Vit B12: 0
Oranges
Amount: 1 medium (131 g)
Vit B12: 0
Pineapple
Amount: 1 cup (165 g)
Vit B12: 0
Onions
Amount: 1 cup cooked (210 g)
Vit B12: 0
Winter Squash
Amount: 1 cup cooked (205 g)
Vit B12: 0
Basil
Amount: .5 cup (21 g)
Vit B12: 0
Parsley
Amount: .5 cup (30.4 g)
Vit B12: 0
Apricots
Amount: 1 whole (35 g)
Vit B12: 0
Eggplant
Amount: 1 cup cooked (99 g)
Vit B12: 0
Sunflower Seeds
Amount: .25 cup (35 g)
Vit B12: 0
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit B12: 0
Papaya
Amount: 1 medium (276 g)
Vit B12: 0
Grapes
Amount: 1 cup (151 g)
Vit B12: 0
Olives, Black
Amount: 1 cup (134 g)
Vit B12: 0
Millet
Amount: 1 cup cooked (174 g)
Vit B12: 0
Barley
Amount: .33 cup dry (61.3 g)
Vit B12: 0
Plums & Prunes
Amount: 1 fresh (66 g)
Vit B12: 0
Raspberries
Amount: 1 cup fresh (123 g)
Vit B12: 0
Cranberries
Amount: 1 cup fresh (100 g)
Vit B12: 0
Pears
Amount: 1 medium (178 g)
Vit B12: 0
Watermelon
Amount: 1 cup (152 g)
Vit B12: 0
Cilantro
Amount: .5 cup (8 g)
Vit B12: 0
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit B12: 0
Collard Greens
Amount: 1 cup cooked (190 g)
Vit B12: 0
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit B12: 0
Cucumber
Amount: 1 cup raw (104 g)
Vit B12: 0
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit B12: 0
Bok Choy
Amount: 1 cup cooked (170 g)
Vit B12: 0
Celery
Amount: 1 cup raw (101 g)
Vit B12: 0
Fennel
Amount: 1 cup raw (87 g)
Vit B12: 0
Leeks
Amount: 1 cup cooked (104 g)
Vit B12: 0
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit B12: 0
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit B12: 0
Figs
Amount: 1 medium fresh (50 g)
Vit B12: 0
Grapefruit
Amount: .5 medium (128 g)
Vit B12: 0
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit B12: 0
Lima Beans
Amount: 1 cup (188 g) cooked
Vit B12: 0
Navy Beans
Amount: 1 cup cooked (182 g)
Vit B12: 0
Buckwheat
Amount: 1 cup cooked (168 g)
Vit B12: 0
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit B12: 0
Chia Seeds
Amount: 2 tbs (28 g)
Vit B12: