Vitamin B12 - Cyanocobalamin

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Vitamin B12

Infants up to 6 months old, 0.4 micrograms
7 to 12 months old, 0.5 micrograms
1 to 3 years old, 0.9 micrograms
4 to 8 years old, 1.2 micrograms

Males 9 to 13 years old, 1.8 micrograms
Males 14 and older, 2.4 micrograms

Females 9 to 13 years old, 1.8 micrograms
Females 14 to 18 years old, 2.4 micrograms

Pregnant females all ages, 2.6 micrograms
Lactating females all ages, 2.8 micrograms

Deficiency Signs & Symptoms of Vitamin B12

Dandruff, slowed reflex, difficulty in swallowing, memory issues, menstrual issues, mental degeneration including senility, dementia, weakness, weak pulse, nervousness, pale pallor, tingling and numbness in feet, tongue issues (redness, inflammation, sore), depression, fatigue, palpitations.

Toxicity Signs & Symptoms

None known.

Natural Food Sources

Eggs, cheese, milk, yogurt, beef, poultry. Here's how they stack up in Vitamin B12 content:

B12 Food Source

Serving Size

MCG Content

Chicken Egg

1 large

0.65

Turkey Egg

1 egg

1.34

Duck Egg

1 egg

3.78

Goose Egg

1 egg

7.34

Quail Egg

1 egg

0.14

Cheddar Cheese

1 slice

0.23

Swiss Cheese

1 slice

0.94

Colby Cheese

1 slice

0.23

Beef

1 ounce, chopped

0.48

Turkey

white meat,1 cup

0.53

Milk, cow's

whole, 1  cup

1.07

Milk, cow's

reduced fat, 1 cup

1.12

Goat Milk

1 cup

0.17

Sheep Milk

1 cup

1.74

Yogurt

1 cup, regular

0.91

Functions in the Human Body

Bolsters immunity vital for cell division and growth, formation of red blood cells, nerve cell development.

Therapeutic Benefits

May assist in the healing or management process of the following conditions: Lupus, fatigue, asthma, leukemia, anemia, alcoholism, Celiac disease, Crohn's disease, dermatitis, cancer, arthritis.

Foods & Drinks Containing Vitamin B12

Food - Based on 1 cup unless stated.

μg

Food - Based on 1 cup unless stated.

μg

Salmon, sockeye, cooked, dry heat, 3 oz

4.82

Rockfish, Pacific, mixed species, cooked, dry heat, 1 fillet

2.37

Crustaceans, crab, blue, canned

4.50

Beef, ground, 80% lean meat / 20% fat, broiled, 3 oz

2.32

Hamburger; double, large patty; condiments, vegetables, 1

4.07

Beef, ground, 80% lean meat / 20% fat, broiled, 3 oz

2.25

Clam chowder, Manhattan, prepared with equal water

3.86

Beef, ground, 85% lean meat / 15% fat, broiled, 3 oz

2.24

Salmon, pink, canned, total can contents, 3 oz

3.74

Lamb leg, (shank and sirloin), lean only, 3 oz

2.24

Herring, Atlantic, pickled, 3 oz

3.63

Hamburger; single, regular patty; with condiments - 1

1.27

Crustaceans, crab, blue, crab cakes, one cake

3.56

Yogurt, plain, low fat, 12 grams protein per 8 ounces

1.27

Trout, rainbow, farmed, cooked, dry heat, 3 oz

3.49

Veal, rib, separable lean and fat, roasted, 3 oz

1.24

Hamburger; double, regular patty; condiments, 1

3.33

6 Large Mollusks, scallops, breaded and fried

1.23

General Mills Wheaties

3.33

Milk, nonfat, fluid, with added vitamin A and D

1.23

Chicken liver, simmered, 1 liver

3.30

Fast foods, roast beef sandwich, plain, one sandwich

1.22

Haddock, cooked, dry heat, 1 fillet

3.20

Crustaceans, lobster, northern, cooked, moist heat, 3 oz

1.22

Kellogg's Rice Krispies, 1 1/4 cup

3.13

Cheese, cottage, creamed, with fruit

1.20

Kellogg's Raisin Bran

3.12

Beef stew, canned entree

1.16

Pollock, walleye, cooked, dry heat, 3 oz

3.11

Milk, lowfat, fluid, 1% milkfat, added vitamin A and D

1.15

Crab, blue, cooked, moist heat, 3 ox

2.83

Eggnog

1.14

Salmon, chinook, smoked, 3 oz

2.77

Fast foods, chili con carne

1.14

Kellogg's Corn Flakes

2.65

Shake, fast food, chocolate, 2 cups

1.13

Tuna, light, canned in water, drained solids, 3 oz

2.54

Fast foods, tostada, with beans, beef, and cheese, 1

1.13

Kellogg's Frosted Flakes, 3/4 cup

2.48

Flounder, cooked, dry heat, 3 oz

1.11

Tuna Fish Salad

2.46

Malted drink mix, chocolate, prepared with whole milk

1.11

Beef taco, cheese and lettuce, hard shell, one large

2.45

English muffin, with egg, cheese, Canadian bacon - 1

1.11

Cheeseburger; single, condiments, bacon - 1 item

2.44

Fast foods, clams, breaded and fried - 3/4 cup

1.10

Ground Beef,  75% lean / 25% fat,  broiled, 1 patty

2.39

Poultry food products, ground turkey, cooked, 1 patty

1.10

Hamburger; single, large patty; condiments and veggies, 1

2.38

Milk, whole, 3.25% milkfat, with added vitamin D

1.10

Vitamin Index

 

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