Food Sources of Vitamin B12
The following chart shows food sources of Vitamin B12. Vitamin B12 is a water soluble vitamin containing cobalt. It is responsible for speeding up the synthesis of DNA, RNA and different hormones. It also contributes to healthy neurological function as well as the break down / metabolism of fat and protein. I always recommend food sources over synthetic supplements except for maybe emergency situations. Look for more to come on vegetarian sources of vitamin B12.

The Recommended Dietary Intake (RDA) for ages 14 and over is 2.4 mcg and 2.6 mcg for pregnant women. For pregnant men- I don’t know yet- stay tuned. The Daily Value for adults ages 14 and over is 6 mcg. The FDA does this weird thing where it uses the DV of 6mcg and if a food has over 20% then the FDA allows a food company to call that food a “good source” of Vitamin B12. I have made the last column as the percentage of the Recommended Dietary Intake instead so it reflects the percentage of how much Vitamin B12 you need in a day (the RDA of 2.4mcg)

Food
Clams
Beef Liver
Trout- Rainbow
Beef- 90% lean ground
Swiss cheese
Yogurt- Fat Free
Eggs
Chicken
Amount
3oz cooked (85g)
1 slice (68g or 2.2 oz)
3 oz cooked
3 oz cooked
2 oz (60g)
1 cup (8oz)
1 large hard boiled
3 oz breast roasted
mcg B12
84
48
5.4
2.1
1.8
1.5
0.6
0.3
% of RDA
3500
2000
225
88
69
62.5
25
12.5

Sources:

Great site for Nutrition Facts & an inflammatory rating for each food individually
nutritiondata.self.com

Office of Dietary Supplements Fact Sheet on Vitamin B12
https://ods.od.nih.gov/factsheets/Vitaminb12-HealthProfessional/


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