vitamin b12 foods vegetarian, rich foods and fruits

Vitamin B12 is a water-soluble vitamin with many essential functions in your body.

It’s necessary for keeping your nerves healthy and supporting the production of DNA ,red blood cells and brain function.

The Reference Daily Intake (RDI) is about 2.4 micrograms (mcg) but slightly higher for those who are pregnant or nursing.

Vitamin B12 is absorbed in your stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule.

Excess vitamin B12 is stored in your liver. If you consume more than the RDI, your body saves it for future use.

Your body can’t make vitamin B12, so you must get it from your diet or supplements. Here are 12 foods rich to consider adding to your diet.

The foods highest in vitamin B12, an essential nutrient for red blood cell formation and neurological function.

Following are the few sources to get vitamin B-12 from

vit b12

1.Fortified Cereals rich in vitamin b12

This source may work well for vegetarians and vegans because it’s synthetically made and not derived from animal sources.

Although not commonly recommended , fortified cereals can be a good source of B vitamins, especially B12. Food fortification is the process of adding nutrients that are not originally in the food.

For instance, Malt-O-Meal Raisin Bran offers up to 62% of the DV for vitamin B12 in 1 cup (59 grams)Trusted Source. The same serving of this cereal also packs 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron.

Research showsTrusted Source that eating fortified cereals daily helps increase vitamin B12 concentrations.

One older 2004 studyTrusted Source showed that when participants ate 1 cup (240 mL) of fortified cereal containing 4.8 mcg (200% of the DV) of vitamin B12 daily for 14 weeks, their B12 levels increased significantly.

If you use fortified cereal to increase your vitamin B12 intake, choose a product that’s low in added sugar and high in fiber or whole grains.

2. Fortified non dairy milk rich in vitamin b12

Nondairy milk is popular among those who want a nutritious vegan replacement for dairy milk.

While soy, almond, and rice milk are not naturally high in vitamin B12, they are usually fortified, which makes them an excellent source of this vitamin.

One example is soy milk, which providesTrusted Source up to 86% of the DV for in 1 cup (240 mL).

3.Cow’s milk and other dairy products

Milk and other dairy products, such as yogurt and cheese, are great protein sources and several vitamins and minerals, including vitamin B12.

One cup (240 ml)Trusted Source of whole milk supplies 46% of the DV for .

Cheese is also a rich source of vitamin B12. One large slice (22 grams)Trusted Source of Swiss cheese contains about 28% of the DV.

Full-fat plain yogurt may also be a decent sourceTrusted Source. It has even been shownTrusted Source to help improve vitamin B12 status in people who are deficient in this vitamin.

Interestingly, research has foundTrusted Source that your body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in beef, fish, or eggs.

4.Dietary supplements

It is available in multivitamin/mineral supplements, in supplements containing other B-complex vitamins, and in supplements containing only . Multivitamin/mineral supplements typically contain at doses ranging from 5 to 25 mcg [23]. levels are higher, generally 50–500 mcg, in supplements containing with other B-complex vitamins and even higher, typically 500–1,000 mcg, in supplements containing only vitamin B12.

The most common form in dietary supplements is cyanocobalamin [1,3,23,24]. Other forms are adenosylcobalamin, methylcobalamin, and hydroxycobalamin [23].

No evidence indicates that absorption rates of in supplements vary by form of the vitamin. These rates are about 50% at doses (less than 1–2 mcg) that do not exceed the cobalamin-binding capacity of intrinsic factor and are substantially lower at doses well above 1–2 mcg [24,25]. For example, absorption is only about 2% at doses of 500 mcg and 1.3% at doses of 1,000 mcg [25].

In addition to oral dietary supplements, sublingual preparations as tablets or lozenges [23]. Evidence suggests no difference in efficacy between oral and sublingual forms [26,27].

Prescription medications for vitamin b12

It is avaliable in the forms of cyanocobalamin and hydroxycobalamin, usually by intramuscular injection [2]. Parenteral administration is typically used to treat deficiency caused by pernicious anemia as well as other conditions (e.g., tropical sprue, pancreatic insufficiency) that result in malabsorption and severe deficiency [5].

It is also available as a prescription nasal gel spray. This formulation appears to be effective in raising blood levels in adults and children [28,29]. A small clinical study with 10 participants (mean age 81 years) found that the bioavailability of a 1,000 mcg cobalamin dose was 2% with intranasal administration, which is similar to the bioavailability of an oral dose [30].

vitamin b12 foods vegetarian

1.Fortified Cereals rich in vitamin b12

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