Vitamin B12 is an essential nutrient, meaning the body needs it to stay healthy.
Your body does not produce vitamin B12.
If you dont have enough vitamin B12 in your diet, you could develop a nutrient deficiency.
Verywell / Getty Images
That means some supplement products may not contain what the label says.
Verywell / Getty Images
What Is Vitamin B12?
Vitamin B12is one of the water-soluble vitamins.
Illustration by Jessica Olah for Verywell Health
It is also known ascobalamin.
Water-soluble vitamins dissolve in water and tend to be easier for the body to absorb and use.
Why Is It Important?
Its estimated to affect up to 6% of people in the United States.
Its more common for people to experience a slight depletion of B12.
This can be consumed through foods or dietary supplements.
Still, talk with your healthcare provider before starting any new dietary supplement.
Animal-Based Sources of Vitamin B12
Vitamin B12 is primarily found in animal foods and animal products.
However, red meats can be high insaturated fat.
Fish
Fatty fish are best known for being excellent sources of heart-healthyomega-3 fatty acids.
But theyre also good sources of other vitamins, like B12.
Examples of fatty fish include sardines, tuna, salmon, and trout.
Eggs
The majority of the vitamins and minerals found in eggs are located within the egg yolk.
A whole egg provides about 0.5 micrograms of vitamin B12, which is about 20% of the RDA.
Because B12 can be stored in the liver, these meats usually are the most vitamin B12-rich food.
Its a species of yeast grown to be used as food and provides a savory flavor to food.
Nutritional yeast is manufactured to provide protein, vitamins, and minerals.
Often they are fortified to provide multiple vitamins and minerals.
For example, 8 ounces of fortified almond milk provides 3 micrograms of vitamin B12.
In one and a half cups of fortified ready-to-eat cereal, there is about 1.5 micrograms of vitamin B12.
Summary
Vitamin B12 is an important nutrient for health and wellbeing.
It helps with energy, red blood cells, nerve cells, and DNA production.
Its also found in fortified plant-based foods like nutritional yeast and fortified non-dairy milk and grains.
A Word From Verywell
Vitamin B12 is a key nutrient for your body to function.
Its available in a wide variety of foods.
Naturally occurring vitamin B12 is only found in animal products, like meat, eggs, or dairy.
If you have the symptoms of a B12 deficiency, you may need a supplement.
Shipton MJ, Thachil J.Vitamin B12 deficiency a 21st century perspective.Clin Med (Lond).
2015;15(2):145-150. doi:10.7861/clinmedicine.15-2-145
Allen LH.Vitamin B-12.Adv Nutr.
2012;3(1):54-55. doi:10.3945/an.111.001370
Department of Agriculture.Fooddata central.
American Heart Association.The skinny on fats.
