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Healthy Eating & Vitamin B12

Vitamin B12

Vitamin B12 is a water-soluble vitamin meaning it cannot be stored by the body because it is eliminated in urine (which is the nice scientific way of saying you get rid of it when you wee!).

We need a continuous daily supply of vitamin B12 in our diet. The recommended daily allowance of vitamin B12 is 1mcg and the recommended upper limit is 1000mcg. Deficiency is rare, but as vitamin B12 can only be obtained from animal sources (meat or dairy), vegans may be lacking in this particular vitamin.

Water-soluble vitamins like vitamin B12 are easily destroyed by the preparation and cooking of food. The best way to minimise this is to refrigerate fresh meat, and keep dairy products and grains away from strong direct light.

What can vitamin B12 do for me?

  • Help maintain healthy nerve cells and red blood cells
  • Can contribute to energy levels
  • Can help maintain a healthy nervous system

What indicates a lack of vitamin B12?

  • Anaemia
  • Tiredness
  • Lack of concentration
  • Diarrhoea
  • Sore tongue

Who particularly needs vitamin B12?

  • Pregnant and breast-feeding women
  • Over-55s
  • Vegans

Foods rich in Vitamin B12

Food Serving size Cals Amount GDA (%)
Eggs 47g 69 0.6 mcg 60 %
Semi-skimmed milk 250ml 115 0.9 mcg 115 %
Chicken Liver 100g 190 1.1 mcg 2000 %
Turkey 90g 138 0.36 mcg 36 %
Cod 120g 115 1.2 mcg 120 %
Pork 120g 221 0.84 mcg 80 %

You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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