Back to knowledge libraryVitamin B12
What is Vitamin B12?
Vitamin B12 (cobalamin) is a water-soluble vitamin found in foods such as fish, eggs and fortified breakfast cereals. The UK government recommends an intake of 1.5ug per day for adults. For example eating 45g (half a can) of sardines in olive oil or 30g bran flakes with 30g edam cheese and 20g pesto would meet the daily target intake.
What is the role of Vitamin B12?
Vitamin B12 is involved in making red blood cells and it helps to decrease tiredness, which supports a healthy nervous system. A deficiency of Vitamin B12 can lead to anaemia due to a decline in red blood cells or a low haemoglobin levels (the protein in red blood cells that carries oxygen around the body). It is uncommon to have a diet deficient in vitamin B12, but a vegan diet or restrictive diet without Vitamin B12-fortified foods or supplements may lead to deficiencies.
What foods contain Vitamin B12?
Foods rich in Vitamin B12 include meat, fish, eggs, milk, cheese, and fortified breakfast cereals. People following a vegan diet can get their Vitamin B12 intake through fortified foods such as breakfast cereals, nutritional yeast, Marmite and some fortified plant milks.
Further Resources:
- Vitamins and minerals – B vitamins and folic acid – NHS
- Vitamins and Minerals – Nutritional Information
References:
Public Health England (2016). Government Dietary Recommendations: Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years. Available at: https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 21 Aug 2024].
National Health Service (2020). Overview: Vitamin B12 or folate deficiency anaemia. Available at:
https://www.nhs.uk/conditions/vitamin-b12-or-folatedeficiency-anaemia/ [Accessed 06 September 2024].
National Institutes of Health (2024). Vitamin B12. Available at:
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ [Accessed 06 September 2024].
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.