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Vitamin B12
Established research area
A vitamin involved in red blood cell formation and nerve function, found almost only in animal foods such as meat, fish, eggs, and dairy.
Often discussed in relation to
Commonly noted
- Commonly noted
- Vitamin B12 is used by the body to form red blood cells and DNA and to keep nerve cells working normally; it is found almost entirely in animal foods and fortified products.
- Low intake
- Low B12 status is commonly discussed in relation to tiredness, weakness, and tingling in the hands and feet, and is a more common topic for people eating plant-based diets and for older adults.
- Higher intake
- Vitamin B12 has no established upper intake level, as the body does not store excess amounts from food, and it is generally considered to have low risk of harm.
Source: NIH ODS
Reference intakes
General reference figures for a typical adult, not a personal target.
- rdaadult2.4 mcgDRI/NASEM
Foods and products containing it
TroutFoodLambFoodEnergy drinkDrinkBeef liverFoodBisonFoodEggsFoodTilapiaFoodSea bassFoodCottage cheeseFoodBeefFoodVitamin B complexSupplementMackerelFoodHerringFoodRabbitFoodKefirDrinkGreek yogurtFoodMozzarellaFoodSnapperFoodTurkeyFoodOystersFoodYogurtFoodBlue cheeseFoodProvoloneFoodDuckFoodKatsuobushi (dried bonito flakes)FoodParmesanFoodPollockFoodChickenFoodBreakfast cereal (fortified)FoodPorkFoodSardinesFoodMilkDrinkFortified yogurt (with vitamin D)FoodMultivitaminSupplementButtermilkFoodEnergy drink (caffeine-free)DrinkEelFoodTunaFoodSalmonFoodQuail eggFoodHamFoodChicken thighFoodCaviar (fish roe)FoodManchegoFoodHalloumiFoodBrieFoodShrimpFoodCheeseFoodGoat meatFoodVitamin B12 (supplement)SupplementCatfishFoodAnchoviesFoodPecorinoFoodChicken liverFoodScallopsFoodLobsterFoodOctopusFoodGoudaFoodFeta cheeseFoodBaconFoodSquidFoodCrabFoodClamsFoodBeef kidneyFoodHalibutFoodMusselsFoodGround beefFoodRicottaFoodVenisonFoodCodFoodDuck eggFoodSwiss cheeseFoodChicken breastFoodGruyèreFoodCheddar cheeseFoodWorth knowing
People eating fully plant-based diets often discuss B12 from fortified foods or a supplement with a professional.