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Vitamin B12
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[What is Vitamin B12? | What foods provide Vitamin B12?]
[Recommended dietary allowance]
[When is a deficiency of B12 likely to occure?]
[Who may need Vitamin B12 supplements?]
[B12, homocysteine and heart disease]
[Too much B12 | Selected B12 food sources | References]

Selected Food Sources of Vitamin B12
As the 2000 Dietary Guidelines for Americans state, "Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need"39. As the following table indicates, vitamin B12 is found naturally in animal foods. It is also found in fortified foods such as fortified breakfast cereals. If you want more information about building a healthful diet, refer to the Food Guide Pyramid.

Table of Food Sources of Vitamin B125

 Food

Micrograms Vitamin B12

%DV *

Beef liver, cooked, 3 oz

60.0

1000

Fortified breakfast cereals, (100%) fortified),
3/4 c

6.0

100

Trout, rainbow, cooked, 3 oz

5.3

90

Salmon, sockeye, cooked, 3 oz

4.9

80

Beef, cooked, 3 oz

2.1

35

Fortified breakfast cereals (25% fortified),
3/4 c

1.5

25

Haddock, cooked, 3 oz

1.2

20

Clams, breaded and fried, 3/4 c

1.1

20

Oysters, breaded and fried, 6 pieces

1.0

15

Tuna, white, canned in water, 3 oz

0.9

15

Milk, 1 cup

0.9

15

Yogurt, 8 oz

0.9

15

Pork, cooked, 3 oz

0.6

10

Egg, 1 large

0.5

8

American Cheese, 1 oz

0.4

6

Chicken, cooked, 3 oz

0.3

6

Cheddar cheese, 1 oz

0.2

4

Mozzarella cheese, 1 oz

0.2

4

* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B12 is 6.0 micrograms (mcg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.

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References

1. Herbert V. Vitamin B12 in Present Knowledge in Nutrition. 17th ed. Washington, D.C.: International Life Sciences Institute Press, 1996.

2. Herbert V and Das K. Vitamin B12 in Modern Nutrition in health and disease. 8th ed. Baltimore: Williams & Wilkins, 1994.

3. Combs G. Vitamin B12 in The Vitamins. New York: Academic Press, Inc, 1992.

4. Zittoun J and Zittoun R. Modern clinical testing strategies in cobalamin and folate deficiency. Sem Hematol 1999; 36:35-46.

5. U.S. Department of Agriculture, Agricultural Research Service. Nutrient Database for Standard Reference. Release 13: Nutrient Data Lab Home Page. URL http:://www.nal.usda.gov/fnic/foodcomp 1999.

6. Subar AF, Krebs-Smith SM, Cook A, Kahle LL. Dietary sources of nutrients among US adults, 1989 to 1991. J Am Diet Assoc 1998; 98:537-47.

7. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic Acid, biotin, and choline. National Academy Press. Washington, DC, 1998.

8. Alaimo K, McDowell M, Briefel R, Bischof A, Caughman C, Loria C, and Johnson C. Dietary intake of vitamins, minerals, and fiber of persons ages 2 months and over in the United States: Third National Health and Nutrition Examination survey, Phase 1, 1988-91. Hyattsville, MD: U.S. Department of Health and Human Services; Center for Disease Control and prevention; National Center for Health Statistics, 1994:1-28.

9. Markle HV. Cobalamin. Crit Rev Clin Lab Sci 1996;33:247-356.

10. Carmel R. Cobalamin, the stomach, and aging. Am J Clin Nutr 1997; 66:750-9.

11. Bernard MA, Nakonezny PA, Kashner TM. The effect of vitamin B12 deficiency on older veterans and its relationship to health. J Am Geriatr Soc 1998; 46:1199-206.

12. Healton EB, Savage DG, Brust JC, Garrett TF, Lindenbaum J. Neurological aspects of cobalamin deficiency. Medicine 1991; 70:229-244.

13. Bottiglieri T. Folate, vitamin B12, and neuropsychiatric disorders. Nutr Rev 1996; 54:382-90.

14. Gueant JL, Safi A, Aimone-Gastin I, Rabesona H, Bronowicki J P, Plenat F, Bigard MA, Heartle T. Autoantibodies in pernicious anemia type I patients recognize sequence 251-256 in human intrinsic factor. Proc Assoc Am Physicians 1997; 109:462-9.

15. Kapadia CR. Vitamin B12 in health and disease: part I--inherited disorders of function, absorption, and transport. Gastroenterologist 1995; 3:329-44.

16. Carmel R. Malabsorption of food cobalamin. Baillieres Clin Haematol 1995;8:639-55.

17. Sumner AE, Chin MM, Abraham JL, Gerry GT, Allen RH, Stabler SP. Elevated methylmalonic acid and total homocysteine levels show high prevalence of vitamin B12 deficiency after gastric surgery. Ann Intern Med 1996; 124:469-76.

18. Brolin RE, Gorman JH, Gorman RC, Petschenik A J, Bradley L J, Kenler H A, Cody R P. Are vitamin B12 and folate deficiency clinically important after roux- en-Y gastric bypass? J Gastrointest Surg 1998; 2:436-42.

19. Carmel R. Megaloblastic anemias. Curr Opin Hematol 1994;1:107-12.

20. Huritz A, Brady DA, Schaal SE, Samloff IM, Dedon J, Ruhl CE. Gastric acidity in older adults. J Am Med Assoc 1997; 278:659-662.

21. Andrews GR, Haneman B, Arnold BJ, Booth JC, Taylor K. Atrophic gastritis in the aged. Australas Ann Med 1967; 16:230-235.

22. Johnsen R, Bernersen B, Straume B, Forder OH, Bostad L, Burhol PG. Prevalence of endoscopic and histological findings in subjects with and without dyspepsia. Br Med J 1991; 302:749-752.

23. Krasinski SD, Russell R, Samloff IM, Jacob RA, Dalal GE, McGandy RB, Hartz SC. Fundic atrophic gastritis in an elderly population: Effect on hemoglobin and several serum nutritional indicators. J Am Geriatr Soc 1986; 34:800-806.

24. Carmel R. Prevalence of undiagnosed pernicious anemia in the elderly. Arch Intern Med 1996; 156:1097-100.

25. Rosenblatt DS, Whitehead VM. Cobalamin and folate deficiency: Acquired and hereditary disorders in children. Sem Hematol 1999; 36:19-34.

26. Fre'ry N, Huel G, Leroy M, Moreau T, Savard R, Blot P, Lellouch J. Vitamin B12 among parturients and their newborns and its relationship with birthweight. Eur J Obstet Gynecol Reprod Biol 1992; 45:155-163.

27. Chanarin I. Adverse effects of increased dietary folate. Relation to measures to reduce the incidence of neural tube defects. Clin Invest Med 1994; 17:244-52.

28. Herbert V, Fong W, Gulle V, Stopler T. Low holotranscobalamin II is the earliest serum marker for subnormal vitamin B12 (cobalamin) absorption in patients with AIDS. Am J Hematol 1990; 34:132-9.

29. Selhub J, Jacques PF, Bostom AG, D'Agostino RB, Wilson PW, Belanger AJ, O'Leary DH, Wolf PA, Scaefer EJ, Rosenberg IH. Association between plasma homocysteine concentrations and extracranial carotid-artery stenosis. N Engl J Med 1995; 332:286-291.

30. Rimm EB, Willett WC, Hu FB, Sampson L, Colditz G A, Manson J E, Hennekens C, Stampfer M J. Folate and vitamin B6 from diet and supplements in relation to risk of coronary heart disease among women. J Am Med Assoc 1998; 279:359-64.

31. Refsum H, Ueland PM, Nygard O, Vollset SE. Homocysteine and cardiovascular disease. Annu Rev Med 1998; 49:31-62.

32. Boers GH. Hyperhomocysteinaemia: A newly recognized risk factor for vascular disease. Neth J Med 1994; 45:34-41.

33. Selhub J, Jacques PF, Wilson PF, Rush D, Rosenberg IH. Vitamin status and intake as primary determinants of homocysteinemia in an elderly population. J Am Med Assoc 1993; 270:2693-2698.

34. Malinow MR. Plasma homocyst(e)ine and arterial occlusive diseases: A mini-review. Clin Chem 1995; 41:173-6.

35. Flynn MA, Herbert V, Nolph GB, Krause G. Atherogenesis and the homocysteine-folate-cobalamin triad: do we need standardized analyses? J Am Coll Nutr 1997; 16:258-67.

36. Fortin LJ, Genest J, Jr. Measurement of homocyst(e)ine in the prediction of arteriosclerosis. Clin Biochem 1995; 28:155-62.

37. Siri PW, Verhoef P, Kok FJ. Vitamins B6, B12, and folate: Association with plasma total homocysteine and risk of coronary atherosclerosis. J Am Coll Nutr 1998; 17:435-41.

38. Ubbink JB, van der Merwe A, Delport R, Allen R H, Stabler S P, Riezler R, Vermaak WJ. The effect of a subnormal vitamin B-6 status on homocysteine metabolism. J Clin Invest 1996; 98:177-84.

39. Dietary Guidelines Advisory Committee, Agricultural Research Service, United States Department of Agriculture (USDA). Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2000. http://www.ars.usda.gov/dgac

This fact sheet was developed by the Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, National Institutes of Health (NIH), Bethesda, MD, in conjunction with the Office of Dietary Supplements (ODS) in the Office of the Director of NIH. The mission of ODS is to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, stimulating and supporting research, disseminating research results, and educating the public to foster an enhanced quality of life and health for the U.S. population. The Clinical Nutrition Service and the ODS would like to thank the expert scientific reviewers for their role in ensuring the scientific accuracy of the information discussed in this fact sheet.

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