Vitamin B12, where it is found, food sources, recommended intake
Vitamin B12, why it is required
Vitamin B12: Essential for DNA synthesis and energy production. Participates in the formation of red blood cells, protects the health of the brain, eyesight and bones. (O'Leary et al, Nurtients, 2010)
Vitamin B12: Recommended daily Intakes
For
Male
Female
Adults
2.4 mcg
2.4 mcg
Note
*mcg = micrograms
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Vitamin B12: Food sources, where can be found
Food
*mcg
**DV
Clams, cooked, 85 grams
84.1
3,504
Liver, beef, cooked, 85 grams
70.7
2,946
Salmon, sockeye, cooked, 85 grams
4.8
200
Trout, cooked, 85 grams
3.5
146
Tuna fish, canned in water, 85 grams
2.5
104
Haddock, cooked, 85 grams
1.8
75
Beef, top sirloin, broiled, 85 grams
1.4
58
Milk, low-fat, 250 grams
1.2
50
Yogurt, fruit, low-fat, 225 grams
1.1
46
Cheese, Swiss, 30 grams
0.9
38
Egg, hard boiled, 1
0.6
25
Chicken, breast meat, roasted, 85 grams
0.3
13
