Vitamin B12 Benefits and Food Sources

AustraliaVitamin B12 is a vital nutrient that assists the body in crucial processes. This essential nutrient can be absorbed into our system through food sources and vitamin B12 supplements, however, you get it in, make sure that you do in order to benefit from its myriad of health benefits.

Vitamin B12 has the greatest structural complexity of any nutrient discovered by science. One of its most important functions in our bodies is for it to assist in correct metabolic function and providing the energy necessary for cells to metabolize fatty acids and amino acids.


Brain function and the health of our nervous system also depend on this essential nutrient. Vitamin B12 has been proven to be critical to bone marrow health, blood formation and even our DNA regulation and synthesis.

If you are looking to increase your bodies levels of vitamin B12, then you can do so by eating a variety of B12 rich foods in your diet. Unfortunately, most of the foods that are high in B12 are meats, there are a few advantages of using milk and fortified cereals as a means to get your intake up, however, if you are a vegetarian or vegan, then you will do better with taking a top-quality vitamin B12 supplement to round off your dietary intake needs for the day.


Your optimal daily recommended intake of Vitamin B12 for best human health is between two to seven micrograms. While it is possible to take one tablet that will cover all of that, if you are keen to find dietary sources to cover your needs, consider these five, B12 rich, food sources;

  1. Beef liver

Without a doubt, the most B12 rich food that you can find, Ox liver is a tremendous source of B12 that yields almost 3000%, or 71 micrograms of your daily allowance in just one serving of 85 grams.

  1. Mackerel

Mackerel is a strong-tasting fish that not many people can find a taste for, but for those that do love it, you can benefit from 16 micrograms in an 85-gram serving that provides 667% of your daily allowance.

  1. Sardines

Similar to Mackerel, Sardines are a fish that are stacked with great nutrients. Not only are they a fantastic source of fatty acids such as EPA and DHA, they contain 8 micrograms per 85 grams, giving you 333% of your daily recommended intake.

  1. Red meat

The last of the bunch gets you five micrograms of vitamin B12 per 85 grams, enough to cover more than double your requirements for the day.

The final thought

As you can see, it’s fairly easy to get all you need from your diet when it comes to covering your vitamin B12 needs. However, it’s important to use environmentally responsible farmed products such as grass-fed beef and wild caught fish. Using Commercially available food sources is something to avoid if you can.


If you find yourself lacking these items in your diet and meat and fish ate just not something you can think of eating, then get a quality B12 supplement from

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