Food Supplements for Vitamin B12 Deficiency

What is Vitamin B12?

Vitamin B12, also known as cobalamin, helps maintain healthy nerve and blood cells. Another important function of vitamin B12 is that it helps to make DNA, the genetic material in all of the body’s cells.

Suggested daily intake of vitamin B12 is as follows:

• Children 0-6 months: 400 ng
• Children 6-12 months: 500 ng
• Children 1-3 years: 900 ng
• Children 4-8 years: 1.2 mcg
• Males 9-13 years: 1.8 mcg
• Males 14 years and older: 2.4 mcg
• Females 9-13 years: 1.8 mcg
• Females 14 years and older: 2.4 mcg
• Pregnant females of any age: 2.6 mcg
• Lactating females of any age: 2.8 mcg

Additional information regarding the function of vitamin B12 in a healthy diet can be found on the National Institutes of Health Web site.

Signs of a Vitamin B12 Deficiency

The National Health and Nutrition Examination Survey and the Continuing Survey of Food Intakes by Individuals recently found that the majority of people in the United States are getting the recommended amounts of vitamin B12 in their diet. However, it is still possible for a deficiency to occur. People who suffer from Crohn’s Disease, intestinal malabsorption disorders, or chronic alcoholism are at an especially high risk of suffering from a vitamin B12 deficiency. Age is also an important factor to consider when discussing the need for food supplements for vitamin B12 deficiency, since the body becomes less able to absorb certain vitamins and minerals with time. Additionally, certain prescription medications may affect the body’s ability to process vitamin B12 properly.

Although they could indicate other medical conditions as well, possible signs of a vitamin B12 deficiency include:

• Weakness
• Fatigue
• Shortness of breath
• Paleness
• Numbness and tingling of hands
• Loss of appetite
• Stomach pain
• Diarrhea
• Sore mouth and tongue
• Depression or irritability
• Confusion or disorientation

Finding Food Supplements for Vitamin B12 Deficiency

Vitamin B12 is most abundant in foods that come from animals, including meat, eggs, and dairy products. Here are some options to consider for food supplements for vitamin B12 deficiency, with their vitamin B12 content per 200 calorie serving:

• Mollusks canned in liquid, 500 mcg
• Duck liver, 79 mcg
• Mackerel, 30 mcg
• Canned clam chowder, 26 mcg
• Cooked or pan fried veal, 20 mcg
• Caviar, 16 mcg
• Salmon 15 mcg
• Deer, 11 mcg
• Oyster stew, 7 mcg
• T-bone steak, 5 mcg
• Porterhouse steak, 4 mcg
• Margarine or a margarine-like spread, 4 mcg
• Ham leg, 1 mcg
• Pork loin 1 mcg
• Blue cheese, 1 mcg
• Camembert cheese, 1 mcg
• Brie, 1 mcg
• Vegetable beef soup, 1 mcg
• Chili, 1 mcg
• Chicken and rice soup, 1 mcg

Obviously, those who follow a vegetarian or vegan diet will be unable to obtain vitamin B12 from the sources listed above. In this case, fortified foods such as breakfast cereals or products made specifically for vegetarians and vegans are the best dietary sources of vitamin B12. Here are some options to consider, with their vitamin B12 content per 200 calorie serving:

• Kellogg’s All-Bran with Extra Fiber, 25mcg
• General Mill’s Whole Grain Total, 11 mcg
• General Mill’s Multi-Grain Cheerios, 11mcg
• Kellogg’s Kashi Heart to Heart, 10 mcg
• General Mill's Total Raisin Bran, 7 mcg
• Kraft Honey Bunches of Oats, 5 mcg
• Kellogg’s Low Fat Granola with Raisins, 5 mcg
• Kellogg’s Corn Flakes, 5 mcg
• Kellogg’s Rice Krispies, 4 mcg
• Kellogg’s Frosted Flakes, 4 mcg
• Meatless lunch slices, 4 mcg
• Meatless sandwich spread, 4 mcg
• Vegetarian stew, 4 mcg
• Vegetarian meatloaf, 2 mcg
• Chocolate unfortified soy milk, 2 mcg
• Prepared vegetarian patties, 2 mcg

Additional information regarding the vitamin B12 content of various foods can be found on the Nutrition Data Web site.