Vitamin B12

Vitamin B12 is needed metabolism of nutrients. It is needed to prevent anemia. A deficiency of vitamin B12 can cause pernicious anemia and nerve damage. Vitamin B12 overdose appears to have no toxic effects.

Sources of Vitamin B12:

Food / 100g Amount (µg)
Lamb’s liver 54
Nori seaweed, dried 27.5
Steamed mussels, shelled weight 22
Oyster, shelled weight 17
Sardines, canned in oil, drained 15
Grilled herring 15
Anchovies, canned, drained 11
Rabbit meat 10
Steamed scallops 9
Cooked prawn 8
Grilled skate 8
Steamed salmon 6
Tuna, canned in oil, drained 5
Eggs 2.5
Lean beef 2
Cheddar cheese 1.1

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

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