Ensure You Get Enough Vitamin B12 With These Foods And Supplements
Vitamin B12 is a nutrient that we need to get enough of every day. It is one of eight B vitamins, and also goes under the name of cobalamin.
We need vitamin B12 for a number of reasons. Firstly, it is associated with the reduction of tiredness and fatigue as it helps to release energy from food and also helps with normal energy release.
Vitamin B12 also contributes to normal psychological function as well as contributing to the normal function of the immune system and nervous system.
Another important function of vitamin B12 is its contribution to normal homocysteine metabolism, an important factor in heart health.
As the B vitamins are water soluble, they leave the body when we urinate so we need to ensure an adequate intake every day.
The UK’s Department of Health recommends that adults get 1.5μg a day of vitamin B12. Vitamin B12 is measured in micrograms (mcg or µg).
Below are the best sources of vitamin B12.
The Best Vitamin B12 Foods
Below are various foods to include in your diet to help maintain levels of vitamin B12.
You might notice that the foods containing the highest amounts of vitamin B12 include meat, fish and dairy foods. This may mean that vegans or those who don’t eat animal foods don’t get enough vitamin B12 as it isn’t found naturally in foods such as fruit, vegetables and grains.
- Clams - 98.9μg per 100g
- Tuna - 10.9μg per 100g
- King Crab - 15.4μg per crab leg
- Beef - 7.5μg per 100g
- Fortified Cereals - 6.1μg per ¾ cup
- Fortified Soy Milk - 1.2μg per 100g
- Fortified Tofu - 1.5μg per 100g
- Low Fat Milk - 0.5μg per 100g
- Swiss Cheese - 3.1μg per 100g
- Eggs - 0.6μg per one egg
Of course, many experts believe there are times when higher levels of vitamin B12 can be beneficial; a supplement can help safeguard those levels.
Our Best Supplements Containing Vitamin B12
Ultra Vitamin B Complex includes all eight of the essential B vitamins. It is ideal for vegetarians, vegans, the over 50s, athletes and those with hectic lifestyles or anyone simply wanting an extra nutritional boost.
Wellman Energy effervescent tablets contain 16 nutrients, including vitamin B12, which all together provide an advanced energy release formula. Wellman Energy also contains vitamin B6, magnesium and vitamin B3 as well as iron, which supports normal oxygen transport in the body. Vitamin B5 contributes to the reduction of tiredness and fatigue.
Wellwoman Energy is also an advanced effervescent formula providing 13 nutrients including vitamin B12 and Guarana. These effervescent tablets contribute to normal energy release.
Gummies are ideal for those who don’t like swallowing tablets. Wellman Gummies provide comprehensive nutritional support. Each orange flavour chewable gummy is packed with 22 nutrients, including vitamin B12, vitamin B6 and vitamin B5.
Wellwoman Gummies are packed with 22 nutrients including vitamin B12. These gummies also contain vitamin B6, which contributes to the regulation of hormonal activity.
For the reduction of tiredness and fatigue, Feroglobin Capsules, from the UK’s number 1 iron supplement brand, provide vitamin B12. They also contain vitamin B6 and 17mg of iron per capsule.
For those who don’t like tablets, Feroglobin Liquid Plus is an advanced formula. It contains the same nutrients as found in Feroglobin Liquid including vitamin B12, iron and folate, as well as vitamin D which contributes to the normal function of the immune system. Plus, Siberian Ginseng, Co-Q10, L-carnitine, Green tea and beetroot extracts.
To help support healthy cognitive function, Neuromind Original contains iodine, which contributes to normal cognitive function plus vitamin B12, as well as vitamin B5, which contributes to normal mental performance.
Neuromind Plus provides even greater support. Along with the nutrients found in Neuromind Original, it also provides an Omega-3 docosahexaenoic acid (DHA) capsule containing 300mg of DHA. This contributes to the maintenance of normal brain function.