Vitamin B12: Food List with Values and Tips

Vitamin B12 is a special case among the vitamins: it occurs in appreciable amounts almost exclusively in animal foods. Anyone who knows which foods provide particularly high amounts of B12 and how high the requirement is can better assess their supply. This guide gives you a clear list with values, explains the daily requirement, shows what you should pay attention to when it comes to absorption, and puts into context why the topic is especially important with a plant-based diet.

Why vitamin B12 is important

Vitamin B12 (cobalamin) takes on central tasks in the body. According to the approved EU statements: vitamin B12 contributes to normal formation of red blood cells and vitamin B12 contributes to the normal function of the nervous system. In addition, vitamin B12 contributes to normal energy-yielding metabolism and vitamin B12 contributes to the reduction of tiredness and fatigue. Likewise, vitamin B12 contributes to normal psychological function. These statements refer to an adequate supply.

Since B12 is indeed stored by the body in the liver, but is absorbed through a normal diet almost only from animal sources, the vitamin is a particularly important topic for people with a purely plant-based diet. Certain phases of life and absorption disorders can also affect the supply, which is why a basic understanding of the sources and the requirement is helpful.

Vitamin B12-rich foods at a glance

The following figures are guideline values per 100 grams and vary depending on origin and processing:

• Beef liver: around 60 to 70 µg (by far the highest)
• Veal liver: about 60 µg
• Mussels: around 20 to 100 µg depending on the type
• Oysters: about 15 to 20 µg
• Mackerel: around 8 to 9 µg
• Herring: about 8 µg
• Salmon: around 3 to 4 µg
• Tuna: about 4 µg
• Beef: around 2 to 5 µg
• Eggs (especially egg yolk): about 1.5 to 2 µg
• Hard cheese (e.g. Emmental): around 2 to 3 µg
• Camembert: about 3 µg
• Quark and cream cheese: around 0.8 to 1 µg
• Cow's milk: about 0.4 µg
• Natural yogurt: around 0.4 µg

The wide range is striking: offal and mussels are far ahead, while dairy products provide significantly less per portion but are often and regularly consumed and thus also make a relevant contribution. Anyone who eats a mixed diet usually covers their requirement well through the combination of these sources.

Vitamin B12 with a plant-based diet

Plant-based foods generally contain no reliably usable vitamin B12. Fermented products, algae such as spirulina or certain mushrooms are sometimes mentioned, but the B12 they contain is often not usable for humans or only unreliably so; in part it is ineffective analogues. Therefore it is clear: anyone who eats a vegan diet cannot reliably cover their B12 requirement through normal plant-based foods.

For people living vegan, fortified foods (such as plant drinks fortified with B12, breakfast cereals or yeast flakes with added B12) or a B12 supplement are therefore the usual and recommended way to ensure the supply. Even with a vegetarian diet with little milk and eggs it is worth taking a look at the intake. It is important not to rely on unreliable plant sources but to plan the supply deliberately. Many fortified products and supplements make this uncomplicated today, so that a purely plant-based diet and a good B12 supply fit together without problems if you consider the nutrient from the outset and don't leave it to chance.

How much vitamin B12 do you need per day?

The German Nutrition Society gives adults an estimated value of around 4 µg vitamin B12 per day. During pregnancy and breastfeeding the requirement is somewhat higher. Anyone who regularly eats animal products usually reaches this amount without special planning, since even one portion of fish, meat or several portions of dairy products can cover the daily requirement.

Since B12 is stored in the liver, an undersupply often only becomes noticeable after a longer time, sometimes only after months or years. This is one reason not to leave the intake to chance, especially if you strongly restrict or completely omit animal foods. Forward-looking planning is more sensible here than waiting until the first signs appear.

How absorption succeeds

The absorption of vitamin B12 in the body is bound to a certain mechanism in the stomach and small intestine, which requires sufficient stomach acid and a special transport substance, the so-called intrinsic factor. In some people, for example in older age or with certain gastrointestinal conditions, absorption can be limited even if enough B12 ends up on the plate. Certain medications can also affect absorption.

Therefore, in the case of complaints or risk factors, an assessment of the B12 status makes sense, because a permanently low supply belongs in expert hands and should not be tackled on your own. Through nutrition it helps to plan animal sources or fortified products regularly over the week, instead of relying on individual large portions. This keeps the intake even and you are not dependent on covering your entire requirement on a single day.

When supplementation makes sense

For people living vegan, a targeted B12 intake via fortified foods or supplements is considered necessary to ensure the supply. Supplementation can also make sense with limited absorption, in older age or with certain diet forms. Whether, in what form and amount this is right for you is best clarified with medical guidance, ideally on the basis of a status determination through a blood test. This allows a targeted and individual decision instead of supplementing across the board.

How B12 is affected by storage and preparation

Vitamin B12 is indeed more stable than some other vitamins, but not completely insensitive to heat and light. With strong and prolonged heating, for example during intensive frying or cooking, some of the B12 can be lost. In practice this does not mean doing without cooking, but rather preparing foods gently and not heating them unnecessarily long. Long and bright storage, for example of milk in transparent containers in the light, can also reduce the content.

Anyone who covers their requirement through animal foods usually does not have to worry much about these losses, since the amounts contained and the variety of sources buffer everyday life well. More important than the finer points of preparation is regularity: anyone who repeatedly eats good B12 sources spread over the week ensures an even supply. For fortified products for people living vegan, the packaging states how much B12 is contained, so that the intake can be planned.

Finally, a sober look at the topic is worthwhile: vitamin B12 is neither an exotic special case nor a cause for concern, as long as you know where it comes from. For people with a mixed diet the supply arises almost by itself through meat, fish, eggs and dairy products. For people living vegan, B12 is the one nutrient that must be deliberately planned, whether through fortified foods or a supplement. In both cases: regularity beats perfection, and in case of uncertainty or complaints a professional assessment is the most reliable way to really know your own status and to act appropriately.

Frequently Asked Questions (FAQ)

Which foods contain the most vitamin B12?

The frontrunners are offal such as beef and veal liver as well as mussels. Fatty fish such as mackerel and herring, beef, eggs and cheese also provide relevant amounts. Milk and yogurt contain less, but contribute noticeably to the supply with regular consumption.

Are there plant-based vitamin B12 sources?

Normal plant-based foods contain no reliably usable vitamin B12. Fermented products, algae or mushrooms are not a reliable source. People living vegan therefore use fortified foods or a B12 supplement to ensure the supply.

How much vitamin B12 do I need daily?

The German Nutrition Society names an estimated value of around 4 µg per day for adults. During pregnancy and breastfeeding the requirement is somewhat higher. Anyone who regularly eats animal products usually reaches the amount without problems.

Why is a B12 deficiency often noticed late?

Vitamin B12 is stored in the liver. An insufficient intake therefore often only becomes noticeable after a longer time, sometimes only after months or years. This is one reason to ensure the supply early, especially with a plant-based diet.

Who should pay particular attention to the B12 supply?

Above all people living vegan, but also vegetarians with little milk and eggs, older people and persons with limited absorption in the gastrointestinal tract. In case of uncertainty, a status determination via a blood test helps.