Vitamin B12
Keeps nerves and blood cells healthy.
What is Vitamin B12?
Vitamin B12 (cobalamin) is a water-soluble vitamin found almost exclusively in animal foods. It is needed to make red blood cells and DNA and to keep the nervous system working properly.
Health benefits of Vitamin B12
- Needed to form healthy red blood cells
- Maintains the health of nerve cells
- Helps make DNA
- Supports energy metabolism
Top food sources of Vitamin B12
See full rankingMeat, fish, shellfish, eggs, dairy, and fortified plant milks and cereals. Values shown per 100 g.
Mollusks, clam, mixed species, cooked, moist heat
99 mcg 4120% DV
Lamb, variety meats and by-products, liver, raw
90 mcg 3752% DV
Lamb, variety meats and by-products, liver, cooked, pan-fried
86 mcg 3571% DV
Veal, variety meats and by-products, liver, cooked, braised
85 mcg 3525% DV
Beef, variety meats and by-products, liver, cooked, pan-fried
83 mcg 3464% DV
Lamb, variety meats and by-products, kidneys, cooked, braised
79 mcg 3288% DV
Lamb, variety meats and by-products, liver, cooked, braised
77 mcg 3188% DV
Veal, variety meats and by-products, liver, cooked, pan-fried
73 mcg 3021% DV
Moose, liver, braised (Alaska Native)
71 mcg 2958% DV
Beef, variety meats and by-products, liver, cooked, braised
71 mcg 2941% DV
Veal, variety meats and by-products, liver, raw
60 mcg 2494% DV
Beef, variety meats and by-products, liver, raw
59 mcg 2471% DV
How much Vitamin B12 do you need?
The FDA Daily Value is 2.4 mcg. Those avoiding animal foods should use fortified foods or a supplement.
Vitamin B12 deficiency
Deficiency can cause fatigue, anemia, tingling or numbness, and nerve damage. Vegans, older adults and people with absorption issues are most at risk.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Vitamin B12 do?
Vitamin B12 (cobalamin) is a water-soluble vitamin found almost exclusively in animal foods. It is needed to make red blood cells and DNA and to keep the nervous system working properly.
How much Vitamin B12 do I need per day?
The FDA Daily Value is 2.4 mcg. Those avoiding animal foods should use fortified foods or a supplement.
Which foods are highest in Vitamin B12?
Per 100 g, some of the richest sources are Mollusks, clam, mixed species, cooked, moist heat, Lamb, variety meats and by-products, liver, raw, Lamb, variety meats and by-products, liver, cooked, pan-fried, Veal, variety meats and by-products, liver, cooked, braised, Beef, variety meats and by-products, liver, cooked, pan-fried.
What happens if I don't get enough Vitamin B12?
Deficiency can cause fatigue, anemia, tingling or numbness, and nerve damage. Vegans, older adults and people with absorption issues are most at risk.