Daily Amount Needed

2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating.

Children need 0.9 - 2.4 mcg per day.

Vitamin B12 Information

Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.

Fruit Sources:

None

Vegetable Sources:

None

Nut/Grain Sources:

No nuts contain a significant amount of vitamin B12.

Meat/Protein Sources:

Beef
Cheddar Cheese
Cottage Cheese
Cows Milk
Eggs
Catfish
Caviar
Cod
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Lamb
Pork
Veal
Yogurt
Lowfat Yogurt
Hamburger
Beef Sausage
Hot Dog (Beef)
Ground Chicken

Legume Sources:

Legumes do not contain a significant amount of vitamin B12.