Health: sources of vitamin B12 | food

Best Sources of Vitamin B12

According to the National Institute of Health, two steps are required for the body to absorb vitamin B12 from foods and experience the vitamin B12 benfits mentioned above.

First, hydrochloric acid in the stomach separates vitamin B12 from the protein to which vitamin B12 is attached in food. After this, vitamin B12 combines with a protein made by the stomach called intrinsic factor and is absorbed by the body. (17)

So, essentially, the health of your digestive system is just as important in absorbing and using adequate levels of vitamin B12 as the foods you’re eating are!

According to a 2007 done by the Experiential Biology and Medicine group, vitamin B12 is a difficult nutrient to absorb, with healthy adults only being able to actually absorb and use about 50 percent of the vitamin B12 present within food sources, and sometimes much less. (18) The vitamin B12 present in foods like chicken, meat and fish were found to be the most absorbable, while eggs were shown to be somewhat poorly absorbed, with only about 9 percent of its vitamin B12 being used by the body.

Another unfortunate finding was that algae foods, such as blue-green algae that is a popular “superfood” among vegans and vegetarians, was not a very absorbable source of vitamin B12 at all. This is another reason why many vegans are told to take vitamin B12 supplements daily, even if they believe they are acquiring enough from certain plant foods, in order to prevent a vitamin B12 deficiency. (19)

Although the exact rate of absorbability depends on the person’s digestive health, here are the top food sources that provide vitamin B12 (with percentages based on 2.4 milligrams daily for adults):

• Beef and chicken liver (20) — 3 ounces: 81 milligrams (3,375% RDA)

• Salmon (21) — 1 filet (108 grams): 19.5 milligrams (812%)

• Herring (22) —1 filet (143 grams): 18.7 milligrams (779%)

• Mackerel (23) — 3 ounces: 15.3 milligrams (637%)

• Sardines (24) — 1 cup: 13.3 milligrams (554%)

• Tuna (25) — 3 ounces: 9.3 milligrams (385%)

• Trout (26) — 1 filet: 9.1 milligrams (379%)

• Organic yogurt (27) — 1 container of plain Greek yogurt (170 grams): 1.3 mg (53%)

• Turkey (28) — 3 ounces: 1.1 milligrams (43%)

• Raw milk (29) — 1 cup: 1 milligrams (41%)

• Beef tenderloin (30) — 3 ounces: 0.9 milligrams (38%)

• Lamb (31) — 3 ounces: 0.8 milligrams (34%)

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How to Add More Vitamin B12 to Your Diet with Food

It’s always best to try and get vitamin B12, and all other nutrients as well, from natural food sources whenever possible. Foods provide a complex network of vitamins, minerals, dietary fiber and other substances that benefit health in ways that supplements usually cannot. Dietary supplements might help in some serious situations to alleviate a deficiency, but it’s not a good idea to rely on them solely for your nutrient needs.

You can prevent a vitamin B12 deficiency and get the most vitamin B12 benefits by adding more vitamin B12-rich foods to your diet. Try increasing your intake naturally by including some of these recipes:

• Teriyaki Baked Salmon

• Turkey Meatloaf with Goat Cheese

• Crockpot Beef and Broccoli

• Garlic Lamb Roast

Concerns and Interactions of Vitamin B12

Vitamin B12 absorption can be hindered when someone has a history of alcoholism or heavy smoking. In addition to alcohol and nicotine, long-term antibiotic use can also reduce the ability of the stomach to absorb and use vitamin B12. For this reason, anyone who has used stomach-acid controlling drugs may want to talk to their doctor about needing vitamin B12 supplements.

Potassium supplements can also reduce absorption of vitamin B12 benefits, so if you take large amounts of potassium in supplement form, you should watch out for a possible vitamin B12 deficiency. Potassium from food sources shouldn’t cause a problem, but very high amounts may set someone up for a vitamin B12 deficiency.

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• May 14, 2016
• Fascinating / Awkward Facts, General News, Health / Beauty
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