The 8 Best Foods for Vitamin B12If you are trying to maintain a proper diet, foods with vitamin B12  should be eaten. Vitamin B12

is a vitamin that is necessary in the body to help red blood cells function properly. Often times,

vitamin B12 is attached to the protein that you get when you eat certain types of food. However,

vitamin B12 can also be added synthetically to foods to help you get your recommended daily

dosage of vitamin B12. Additionally, vitamin B12 is available as a supplement for those who do not

get enough in their diet.

It's easy to get the right amount of vitamin B12 if you simply know the proper foods to eat. Though

vitamin B12 can be taken as a dietary supplement, the best source of the vitamin is found in many

common foods. Here are a few of the foods you should try to eat if you are deficient in vitamin B12:

1. Eggs

The raw yellow portion of a chicken egg contains large amounts of vitamin B12. Goose eggs and

duck eggs also provide substantial amounts of vitamin B12.

2. Cheese

Though not all types of cheese are high in vitamin B12, Swiss, Parmesan, Mozzarella and Feta

cheeses all contain vitamin B12.

3. Beef

Sirloin, ribs and rib-eye all contain vitamin B12, but chuck beef delivers the largest amount of vitamin

B12.

4. Lamb

A shoulder cut piece of lamb can provide you with more than 60 percent of the recommended daily

dosage of vitamin B12.

5. Shellfish

Whether eaten raw, steamed or grilled, different types of shellfish like clams and mussels are loaded

with vitamin B12.

6. Caviar

Though usually only eaten as a garnish to a larger dish, fish eggs can provide more than 10 times as

much vitamin B12 as chicken eggs!

7. Seafood

Fish, crabs, lobster and octopus are just a few of the foods that are packed with vitamin B12. They

may not be everyday foods, but you should try to find creative ways to incorporate them into your

diet if you're deficient in vitamin B12.

8. Milk

This may be the simplest way to add vitamin B12 to your diet. You can also kill two birds with one

stone by finding a vitamin B12 fortified cereal that you like. This will supplement the vitamin B12 in

your body and help you get the proper daily dosage of vitamin B12.

Why Vitamin B Foods Are So Important

Vitamin B12 deficiency is a serious problem in this country. If you are suffering from tiredness, a

weakened sense of concentration, poor memory, irritability, depression or you're simply having a

hard time thinking about work, you could be suffering from vitamin B12 deficiency. Trouble sleeping

and periods of mania and psychosis may also result due to vitamin B12 deficiency.

If you think you could be suffering from vitamin B12 deficiency, see your doctor immediately or try

supplementing your diet with more vitamin B12. Vegan diets also usually result in a vitamin B12

deficiency, so if you are a practicing vegan, find ways to incorporate more vitamin B12 into your diet

through supplements. Eating one of these eight foods will help you get your vitamin B12.

 

Top 10 High Vitamin B12 Foods by Nutrient Density (Vitamin B12 per Gram)

#1: Clams98.9μg (1648% DV)

per 100 grams Cooked

84.1μg (1401% DV) per

3oz Serving (85 grams)

Click to see complete

nutrition facts for Clams

#2: Liver 83.1μg (1386% DV)

per 100 grams Cooked

70.7μg (1178% DV) per

3oz serving (85 grams)

Click to see complete

nutrition facts for Liver

#3: Caviar (Fish Eggs)

20.0μg (333% DV) per

100 grams

3.2μg (53% DV) per

Tablespoon (16 grams)

Click to see complete

nutrition facts for Caviar

#4: Octopus 36μg (600% DV) per

100 grams Cooked

30.6μg (510% DV) per 3oz

serving (85 grams)

Click to see complete

nutrition facts for Octopus

#5: Fish (Tuna)

10.9μg (181% DV) per

100 grams Cooked

9.3μg (154% DV) per 3oz

serving (85 grams)

Click to see complete

nutrition facts for Tuna

#6: Crab 10.4μg (173% DV) per

100 grams Cooked

8.8μg (147% DV) per 3oz

serving (85 grams)

Click to see complete

nutrition facts for Crab

#7: Lean Beef8.2μg (136% DV) per

100 grams Cooked

14.2μg (236% DV) per

steak (173 grams)

Click to see complete

nutrition facts for Lean Beef

#8: Lobster 4.0μg (67% DV) per 6.6μg (110% DV) per Click to see complete

100 grams cooked lobster (163 grams) nutrition facts for Lobster

#9: Lean Lamb3.7μg (62% DV) per

100 grams cooked

5.8μg (97% DV) per piece

(157 grams)

Click to see complete

nutrition facts for Lean Lamb

#10: Cheese (Swiss)

3.3μg (56% DV) per

100 grams

0.9μg (16% DV) per 1oz

serving (28 grams)

Click to see complete

nutrition facts for Swiss

Cheese

Other Vitamin B12 Rich Foods

Fortified Energy Bars*

12.24μg (204%

DV) per 100

gram serving

5.39μg (90% DV) per

bar (44 grams)

2.7μg (45% DV) in

half a bar (22 grams)

Click to see complete

nutrition facts for

Fortified Energy Bars

Whey Powder2.37μg (40% DV)

per 100 gram

serving

3.44μg (57% DV) per

cup (145 grams)

0.19μg (3% DV) per

tablespoon (8 grams)

Click to see complete

nutrition facts for Dry

Sweet Whey

Rice Milk0.6μg (11% DV)

per 100 grams1.5μg (25% DV) per 8 fluid oz (240 grams)

Click to see complete

nutrition facts for Rice

Milk

Yeast Extract (Marmite)

0.5μg (8% DV)

per 100 grams0.03μg (1% DV) per teaspoon (6 grams)

Click to see complete

nutrition facts for

Marmite

Low-Fat Buttermilk

0.22μg (4% DV)

per 100 gram

serving

0.54μg (9% DV) per

cup (245 grams)

0.07μg (1% DV) in a

fluid ounce (31

grams)

Click to see complete

nutrition facts for Low-fat

Buttermilk

Liver Sausage13.5μg (224%

DV) per 100

grams

2.4μg (40% DV) per

slice (18 grams)

3.8μg (63% DV) per

1oz (28 grams)

Click to see complete

nutrition facts for Liver

Sausage

Ostrich6.4μg (106% DV)

per 100 grams

leg cooked

5.4μg (90% DV) per

3oz leg cooked (85

grams)

5.2μg (87% DV) per

3oz top loin cooked

(85 grams)

Click to see complete

nutrition facts for Ostrich

Venison3.6μg (60% DV)

per 100 grams

cooked

7.3μg (122% DV) per

roast (202 grams)

3.1μg (51% DV) per

3oz serving cooked

(85 grams)

Click to see complete

nutrition facts for

Venison

Emu Steak9.37μg (156%

DV) per 100

gram serving

36.92μg (615% DV)

per tablespoon (394

grams)

7.96μg (133% DV)

per ounce (85

grams)

Click to see complete

nutrition facts for Emu

Steak

New England Clam Chowder

4.8μg (80% DV)

per 100 gram

serving

12.1μg (202% DV)

per cup (252 grams)

1.54μg (26% DV) in

a fluid ounce (32

grams)

Click to see complete

nutrition facts for New

England Clam Chowder

Manhattan Clam Chowder

3.3μg (55% DV)

per 100 gram

serving

7.92μg (132% DV)

per cup (240 grams)

0.99μg (17% DV) in

a fluid ounce (30

grams)

Click to see complete

nutrition facts for

Manhattan Clam

Chowder

Luncheon Meat*

5.14μg (86% DV)

per 100 gram

serving

1.44μg (24% DV) per

one ounce slice (28

grams)

2.88μg (48% DV) in

two slices (56 grams)

Click to see complete

nutrition facts for

Luncheon Meat

Hard Salami*2.8μg (47% DV)

per 100 gram

serving

3.16μg (53% DV) in

one 4 ounce package

(113 grams)

0.28μg (5% DV) per

slice (10 grams)

Click to see complete

nutrition facts for Hard

Salami

Pastrami 1.9μg (31% DV)

per 100 grams

1.3μg (22% DV) per

package (71 grams)

0.5μg (9% DV) per

slice (28 grams)

Click to see complete

nutrition facts for

Pastrami

Hard Salami*2.8μg (47% DV)

per 100 grams

3.2μg (53% DV) per

package (113 grams)

0.3μg (5% DV) per

slice (10 grams)

Click to see complete

nutrition facts for Salami

Turkey (Cooked)

1.0μg (17% DV)

per 100 grams

3.9μg (65% DV) per

1/10 bird (381 grams)

0.9μg (15% DV) per

3oz (85 grams)

Click to see complete

nutrition facts for Turkey

Cured Ham (Lean)

0.65μg (11% DV)

per 100 gram

serving

0.91μg (15% DV) per

cup (140 grams)

0.55μg (9% DV) in a

3 ounce serving (85

grams)

Click to see complete

nutrition facts for Extra

Lean Cured Ham

Chicken (Lean)0.31μg (5% DV)

per 100 gram

serving

0.43μg (7% DV) per

cup chopped (140

grams)

0.21μg (3% DV) in a

half-cup (70 grams)

Click to see complete

nutrition facts for Lean

Roasted Chicken

Veggie Burgers

2.0μg (34% DV)

per 100 grams1.4μg (24% DV) per pattie (70 grams)

Click to see complete

nutrition facts for Veggie

Burgers

Scallops2.2μg (36% DV)

per 100 grams1.8μg (31% DV) per 3oz serving (85 grams)

Click to see complete

nutrition facts for

Scallops

*Amount of vitamin B12 may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin B12 from each

individual product. 

Health Benefits of Vitamin B12

Protect Against Heart Disease - Adequate levels of vitamins B12, B6, and B9 have

been shown to lower levels of a protein in the blood: homocysteine. Lower levels of

homocysteine has been shown to improve endothelial function, which in turn may boost

cardiovascular health and decrease risk of heart attacks.3-5

Protect and Repair DNA to Reduce Cancer Risk and Slow Aging - Absorption of

vitamin b12 and Folate (B9) is essential for DNA metabolism and maintenance which

helps to prevent cancer and slow aging.6 Read full blog post here...

Protect Against Dementia and Cognitive Decline - Lack of vitamin B12 increases

homocysteine levels, which in turn decreases the bodies ability to metabolize

neurotransmitters.7 Due to limitations with creating long term controlled studies in human

populations, no definite link between increased vitamin b12 levels and cognitive function

have been found,8-12 however several observational studies suggest increased

homocysteine levels increase the incidence of Alzheimer's disease and dementia,13-

15 and low levels of vitamin B12 has been associated with cognitive decline.16

Alzheimer's Protection - A study has shown that a deficiency in Vitamin B12

and Folate (B9) can double the risk of Alzheimer's Disease.17

Energy and Endurance - A lack of vitamin B12 will lead to anemia and weakness.

Adequate levels of vitamin B12 are necessary to maintain normal energy levels. Claims

of vitamin B12 as an energy or atheletic enhancer remain unproven.18

People at Risk of a Vitamin B12 Deficiency

Older Adults who have Atrophic Gastritis - A condition affecting 30-50% of adults

over age 50 and hampers their ability to absorb vitamin B12 from natural

foods. Supplements are recommended for people in this group.

People with Pernicious Anemia - A condition that affects 1-2% of adults and can only

effectively be treated with vitamin B12 injections or shots.

Vegans and Vegetarians - Vitamin B12 is naturally found in animal products, however

there are some natural vegetarian foods high in vitamin b12 and various fortified B12

foods for vegans.

Pregnant and Lactating Women who are Vegetarian or Vegan People taking Certain Medications

o Proton pump inhibitors, such as omeprazole (Prilosec®) and lansoprazole

(Prevacid®), which are used to treat gastric or pepetic ulcer disease can inhibit

absorption of vitamin B12.

o Metformin - often used for type II diabetes, may interfere with vitmain B12

absorption in certain people.

o Histamine antagonists, such as cimetidine (Tagamet®), famotidine (Pepcid®),

and ranitidine (Zantac®), used to treat peptic ulcer disease, can reduce

absorption of vitmain B12 by slowing the release of hydrochloric acid into the

stomach.

o Bacteriostatic Antibiotics, like Chloramphenicol (Chloromycetin®), can interfere

with the red blood cell response to vitamin b12 supplements.

o Anticonvulsants - Anticonvulsants have been shown to interfere with vitamin B12

and vitamin B9 (Folate) metabolism.19-21 One study found that people taking folate

supplements and anticonvulsants experienced a 50% decline in Vitamin B12

blood levels.

Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can cause permanent damage to the brain and central nervous system. Vitamin B12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods like cereals. Vitamin B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Below are the top 10 foods highest in vitamin B12 by common serving sizes, click here for high vitamin B12 foods by nutrient density, here for an extended list of vitamin B12 rich foods, and here for other foods high in vitamin B.

#1: Shellfish (Cooked Clams)

Vitamin B12 in 100g 3oz Serving (85g) Per 20 small clams (190g)

98.9μg (1648% DV) 84.1μg (1401% DV) 187.9μg (3132% DV)

Other Shellfish High in Vitamin B12 (%DV per 3oz serving cooked): Oysters (408%), and Mussels (340%). Click to see complete nutrition facts.

#3: Fish (Mackerel)

Vitamin B12 in 100g 3oz Serving (85g) Per Fillet (88g)

19.0μg (317% DV) 16.2μg (269% DV) 16.7μg (279% DV)

Other Fish High in Vitamin B12 (%DV per 3oz serving cooked): Smoked Salmon (257%), Herring (186%), Tuna (154%), Canned Sardines (126%) and Trout (106%). Click to see complete nutrition facts. For more see the article on Canned Fish High in Vitamin B12.

#4: Crustaceans (Crab)

Vitamin B12 in 100g 3oz Serving (85g) Per Leg (134g)

11.5μg (192% DV) 9.8μg (163% DV) 15.4μg (257% DV)

Other Crustaceans High in Vitamin B12 (%DV per 3oz serving cooked): Crayfish (44%), Shrimp (24%) and Lobster (20%). Click to see complete nutrition facts.

#5: Fortified Soy Products (Silken Tofu)

Vitamin B12 in 100g 3oz Serving (85g) Per 1/5 package (91g)

2.4μg (40% DV) 2.0μg (34% DV) 2.2μg (37% DV)

Light Plain Soymilk contains (50% DV) of Vitamin B12 per cup. Click to see complete nutrition facts.

#6: Fortified Cereals (All Bran)

Vitamin B12 in 100g Per Cup (90g) Per Serving(1/3 Cup - 30g)

20.0μg (333% DV) 18.0μg (300% DV) 6.0μg (100% DV)

Click to see complete nutrition facts. For more see the article on Cereals High in B12.

#7: Red Meat (Beef)

Vitamin B12 in 100g 3oz Serving (85g) Per Medallion (34g)

6.0μg (100% DV) 5.1μg (85% DV) 2.0μg (34% DV)

Lamb is also High in Vitamin B12 with (45% DV) per 3oz serving cooked. Click to see complete nutrition facts.

#8: Low Fat Dairy (Skim Milk)

Vitamin B12 in 100g Per Cup (245g) Per Quart (980g)

0.5μg (8% DV) 1.2μg (21% DV) 4.9μg (82% DV)

Other Dairy Foods High in Vitamin B12 (%DV per cup): Nonfat Yogurt (25%), Reduced Fat Milk (22%), Whole Milk (18%), and Full Fat Yogurt (15%). Click to see complete nutrition facts.

#9: Cheese (Swiss)

Vitamin B12 in 100g 1oz Serving (28g) Per Cup Shredded (108g)

3.3μg (56% DV) 0.9μg (16% DV) 3.6μg (60% DV)

Other Cheeses High in Vitamin B12 (%DV per 1 oz serving): Reduced Fat Mozzarella, Parmesan and Gietost (11%), Tilsit (10%) and Feta (8%). Click to see complete nutrition facts.

#10: Eggs (Chicken’s)

Vitamin B12 in 100g (Yolk) Per Yolk (17g) Per Whole Egg (50g)

2.0μg (33% DV) 0.3μg (6% DV) 0.36μg (6% DV)

Other Eggs High in Vitamin B12 (%DV per whole egg, raw): Goose (122%), Duck (63%), Turkey (22%), and Quail (2%)

Fish/Seafood 

Names of Fish/Seafood both in Hindi and English are listed below: 

English Name Hindi Name English Name Hindi Name

Beaked Salmon Chonchwala Saaman Oyster Kalva

Black Pomfret Halwa machhlee Parrot Fish Tota machhlee

Bluefish Surmai Pearl Spot Karimeen

Bombay Duck Bombli Perch Koi

Butter Fish Indian Pabda, Puptai Perch Climbing Koi

Carp Rohu, Rui Pomfret Paaplet

Catfish Singada, Sangtam Prawns Jhinga, Chingri, Chemen, Sungat

Catla Boassa, Chepti Red Snapper Rani

Clams Tisario Roe Macchli anda

Cod Gobro Rohu Rohu machhlee

Crabs Kekara, keka-daa Salmon Fish Raavas, Saaman machhlee

Crevalle Khampi Sardines Pedvey

Denticle Herring Dantuli machhlee Sawfish Kandere

Dolphin Fish Mahi mahi Seer Fish Surmai

Fin Bream Rani machhlee Shad Indian Hilsa

Flatfish Chapta machhlee Shark Moree, Zori

Goatfish Mullet Silver Belley Surgutta

Halibut Bakas Silver Pomfret Paplet

Herring Hilsa, Bhing Snake Head Murrai

Jewfish Pannimeen Solefish Repti, Morrul

Kingfish Surmai, Visonu Sorrel Red Chukka Sag

Lady Fish Kane Nogli Spiny Eel Kaantaydaar machhlee

Lizard Fish Chhipkali machhlee Squid Mankyo, Samudra-pheni, Calamari

Mackerel Bangda Tuna Chura

Milkfish Doodh machhlee Turbot Indian Kuppa Machli

Moonfish Chaand machhlee Turtle Kachhua

Mullet Boi, Parshey, Andawari, Shevto Vela Vela

Murrel Murrai White Bait Katai

Mussels Teesari Yellowfin Tuna Albakory

A lack of vitamin B12 (B12 deficiency) is one cause of anaemia. Pernicious anaemia is a condition where vitamin B12 cannot be absorbed into your body. It is the most common cause of vitamin B12 deficiency in the UK. Vitamin B12 deficiency can easily be treated by regular injections of vitamin B12.

Understanding bloodBlood is made up of a fluid called plasma which contains:

Red blood cells - which take oxygen around the body. White blood cells - which are part of the immune system. Platelets - which help the blood to clot if we cut ourselves. Proteins - and other chemicals that have various functions.

Red blood cells are made in the bone marrow, and millions are released into the bloodstream each day. A constant new supply of red blood cells is needed to replace old cells that break down. Red blood cells contain a chemical called haemoglobin. Haemoglobin binds to oxygen and takes oxygen from the lungs to all parts of the body. To make red blood cells and haemoglobin constantly you need a healthy bone marrow and nutrients such as iron and certain vitamins, including vitamin B12, which we get from food.

What is anaemia and vitamin B12 deficiency?Anaemia means that:

You have fewer red blood cells than normal; OR you have less haemoglobin than normal in each red blood cell

In either case, a reduced amount of oxygen is carried around in the bloodstream. There are various different causes of anaemia such as lack of iron or certain vitamins.

Vitamin B12 is essential for life. It is needed to make new cells in the body such as the many new red blood cells which are made every day. Vitamin B12 is found in meat, fish, eggs, and milk - but not in fruit or vegetables. A normal balanced diet contains enough vitamin B12. A lack of vitamin B12 leads to anaemia and sometimes to other problems.

What are the symptoms of vitamin B12 deficiency?Symptoms due to anaemiaThese are caused by the reduced amount of oxygen in the body.

Common symptoms include tiredness, lethargy, feeling faint, becoming breathless. Less common symptoms include headaches, a thumping heart (palpitations),

altered taste, loss of appetite, and ringing in the ears (tinnitus). You may look pale.

Other symptomsCells in other parts of the body may be affected if you lack vitamin B12. Other symptoms that may occur include a sore mouth and tongue. 

If left untreated, problems with nerves and psychological problems can develop. Psychological problems may include depression, confusion, difficulty with memory or even dementia. Nerve problems may include numbness, pins and needles, vision changes and unsteadiness.What are the causes of vitamin B12 deficiency?Pernicious anaemiaNormally, when you eat foods with vitamin B12, the vitamin combines with a protein called intrinsic factor in the stomach. The combined vitamin B12/intrinsic factor is then absorbed into the body further down the gut at the end of the small intestine. (Intrinsic factor is made by cells in the lining of the stomach and is needed for vitamin B12 to be absorbed.)

Pernicious anaemia is the most common cause of B12 deficiency in the UK. It is classed as an autoimmune disease. The immune system normally makes antibodies to attack bacteria, viruses and other germs. If you have an autoimmune disease, the immune system makes antibodies against certain tissues of your body. If you have pernicious anaemia, antibodies are formed against your intrinsic factor, or against the cells in your stomach which make intrinsic factor. This stops intrinsic factor from attaching to vitamin B12, and so the vitamin cannot be absorbed into your body. It is thought that something triggers the immune system to make antibodies against intrinsic factor. The trigger is not known.

Pernicious anaemia usually develops over the age of 50. Women are more commonly affected than men, and it tends to run in families. It occurs more commonly in people who have other autoimmune diseases. For example, thyroid diseases, Addison's disease

and vitiligo (a condition where white patches develop on skin). The antibodies which cause pernicious anaemia can be detected by a blood test to confirm the diagnosis.

Stomach or gut problemsVarious problems of the stomach or gut can be a cause of vitamin B12 deficiency. They are all uncommon causes. They include:

Surgery to remove the stomach or the end of the small intestine. This will mean absorption of vitamin B12 may not be possible.

Some diseases that affect the end of the small intestine where vitamin B12 is absorbed may affect the absorption of the vitamin. For example, Crohn's disease.

Some conditions of the stomach may affect the production of intrinsic factor which is needed to combine with vitamin B12 to be absorbed. For example, atrophic gastritis (where the lining of the stomach is thinned).

MedicinesCertain medicines used for other conditions may affect the absorbtion of vitamin B12. The most common example is metformin which is a medicine often used for diabetes. Other medicines include colchicine, neomycin, and some anticonvulsants used to treat epilepsy.

Note: long-term use of medicines that affect stomach acid production, such as H2 blockers and proton pump inhibitors, can worsen vitamin B12 deficiency. This is because stomach acid is needed to release vitamin B12 bound to proteins in food. However, such medicines are not causes of vitamin B12 deficiency.Dietary causesIt is unusual to lack vitamin B12 if you eat a normal balanced diet. Strict vegans who take no animal or dairy produce may not eat enough vitamin B12. Some foods are fortified with vitamin B12 - for example, some soy products, some breakfast cereals and some breads.

How is vitamin B12 deficiency diagnosed?The level of vitamin B12 can be measured by a blood test. Further tests are then needed to find out the cause of the vitamin B12 deficiency.

These further tests include blood tests for intrinsic factor antibodies and gastric parietal cell-antibodies. These blood tests help to find out whether you have pernicious anaemia.

What is the treatment for vitamin B12 deficiency?You will need vitamin B12 injections. Normally, about six injections are given at first, one every 2-4 days. This quickly builds up the body's store of vitamin B12. Vitamin B12 is stored in the liver. Once a store of vitamin B12 has built up, this can supply the body's needs for several months. An injection is then only usually needed every three months to top up the supply.There is a small group of people with vitamin B12 deficiency who report that their symptoms come back (recur) before the usual three-monthly treatment dose. Therefore, some people have injections more often than three-monthly. But, this is not common and is best discussed with your doctor.

If you have pernicious anaemia the injections are needed for life. You should have no side-effects from the treatment, as it is simply replacing a vitamin that you need. If the cause of your lack of vitamin B12 is diet-related rather than due to pernicious anaemia then treatment may be different. That is, after the initial treatment with injections of vitamin B12, dietary supplements of vitamin B12 (cyanocobalamin tablets) may be advised instead of injections. Alternatively, injections of vitamin B12 twice a year may be recommended.

Follow-upThe symptoms of anaemia usually improve quickly once treatment has begun. You may be advised to have a blood test every year or so. This will check that the anaemia is being treated successfully. A blood test may also be done to see that your thyroid gland is working well. (Thyroid problems are more common in people with pernicious anaemia.)

Any psychological or nerve problems caused by vitamin B12 deficiency may take much longer to treat and may not fully resolve with treatment. Prolonged or severe vitamin B12 deficiency may therefore cause permanent brain or nerve damage.If you have pernicious anaemia, you are about three times more likely to develop stomach cancer than someone without pernicious anaemia. This means that about 4 in 100 people with pernicious anaemia develop stomach cancer (even when the anaemia is treated). See a doctor soon if you develop any stomach symptoms such as regular indigestion or stomach pain.

Vitamin B12 deficiency anemia. While iron deficiency anemia produces smaller-than-usual red blood cells, a vitamin B12 deficiency anemia produces oversized red blood cells. This makes it harder for the body to squeeze the red blood cells through vessels and veins -- it's like trying to squeeze a marble through a straw. Vitamin B12-deficient red blood cells also tend to die off more quickly than normal cells. Most people get at least the minimum amount of B12 that they need by eating a varied diet. If you are a vegetarian or have greatly limited your intake of meat, milk, and eggs for other health reasons, you may not get enough of the vitamin in your diet.

Older people are at increased risk for vitamin B12 deficiency because they are more likely to have conditions that affect the body's ability to absorb vitamin B12. Surgical removal of portions of the stomach or small intestine; atrophic gastritis (a condition that causes the stomach lining to thin); and disorders such as Crohn's disease can interfere with the body's ability to absorb vitamin B12.

But the most common cause of vitamin B12 deficiency anemia is a lack of a protein called intrinsic factor. Intrinsic factor is normally secreted by the stomach; its job is to help vitamin B12. Without intrinsic factor, the vitamin B12 that you consume in your diet just floats out as waste. In some people, a genetic defect causes the body to stop producing intrinsic factor. In other people, an autoimmune reaction, in which the body mistakenly attacks stomach cells that produce the protein, results in a lack of intrinsic factor.

A vitamin B12 deficiency that is caused by a lack of intrinsic factor is called pernicious anemia. Older people are especially at risk; in fact, 1 out of 100 people older than 60 years of age are diagnosed with pernicious anemia. Pernicious anemia can be particularly dangerous because it causes neurological problems, such as difficulty walking, poor concentration, depression, memory loss, and irritability. These can usually be reversed if the condition is treated in time.

Unfortunately, in the case of pernicious anemia, the stomach cannot absorb the vitamin no matter how much B12-rich food you eat. Treatment requires injections of B12, usually once a month, that bypass the stomach and shoot the vitamin directly into the bloodstream.

Folic acid deficiency anemia. A deficiency of folic acid produces the same oversized red blood cells as a vitamin B12 deficiency. One of the most common causes of folic acid deficiency anemia is simply not getting enough in the diet. The body doesn't store up folic acid for long periods like it does many other nutrients, so if you aren't getting enough in your diet, you will quickly become deficient. Pregnant women are most at risk for folic acid anemia because the need for folic acid increases by two-thirds during pregnancy. Adequate folic acid intake is essential from the start of pregnancy because it protects against spinal defects in the fetus.Vitamin B12 Content of Some Common Foods The best sources of Vitamin B12 include: eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. Some soy and rice beverages as well as soy based meat substitutes are fortified with vitamin B12. To see if a product contains vitamin B12 check the Nutrition Facts on the food label. The following table shows you which foods are sources of vitamin B12.

 Food  Serving size Vitamin B12 mcg

Vegetables and Fruits This food group contains very little of this nutrient.

Grains Products This food group contains very little of this nutrient.

Milk and Alternatives

Milk

3.3% homo, 2%, 1% 250 mL (1 cup) 1.2 - 1.4

Skim 250 mL (1 cup) 1.3

Buttermilk 250 mL (1 cup) 1.0

Chocolate, milk 250 mL (1 cup) 1.0

Cheese

Swiss/Emmental 50 g (1 ½ oz) 1.7

Cottage Cheese 250 mL (1 cup) 1.5

Feta, gouda, edam, gruyere, brie, cheddar, fontina, mozzarella, provolone

50 g (1 ½ oz) 0.7-0.9

Processed cheese slices, cheddar 50 g (1 ½ oz) 0.4

Yogurt

Plain (regular, low fat) 175 g (¾ cup) 1.0

Fruit bottom (regular, low fat) 175 g (¾ cup) 0.8-0.9

Yogurt beverage 200 mL 0.6

Milk Alternatives

Soy beverage, fortified 250 mL (1 cup) 1.0

Meat and Alternatives

Organ Meat

Liver (lamb, veal, beef) cooked 75 g (2 ½ oz) 52.9-64.3

Kidney, lamb cooked 75 g (2 ½ oz) 59.2

Kidney, veal, cooked 75 g (2 ½ oz) 27.7

Giblets, turkey, cooked 75 g (2 ½ oz) 24.9

Kidney, beef, cooked 75 g (2 ½ oz) 18.7

Liver (chicken, pork), cooked 75 g (2 ½ oz) 12.6-15.9

Pate (goose liver, chicken liver) 75 g (2 ½ oz) 6.1-7.1

Poultry

Turkey, duck or chicken, cooked 75 g (2 ½ oz) 0.2-0.3

Beef

Ground, cooked 75 g (2 ½ oz) 2.4-2.7

Various cuts, cooked 75 g (2 ½ oz) 1.3-2.5

Pork

Various cuts, cooked 75 g (2 ½ oz) 0.8-1.1

Ground, cooked 75 g (2 ½ oz) 0.8-0.9

Ham, cooked 75 g (2 ½ oz) 0.7

Bacon, strips, cooked 3 slices (24 g) 0.3-0.4

Miscellaneous

Caribou/reindeer, cooked 75 g (2 ½ oz) 5.0

Salami (beef, pork) 75 g (2 ½ oz) or 3 slices 1.1-2.1

Sausage (pepperoni, chorizo, Polish, Italian, frankfurter) 75 g (2 ½ oz) 0.9-1.5

Deli meat (pastrami, mortadella, bologna) 75 g (2 ½ oz) or 3 slices 1.1-1.3

Wiener/hot dog 1 wiener (45 g) 1.2

Fish and Seafood

Clams, cooked 75 g (2 ½ oz) 74.2

Oysters, cooked 75 g (2 ½ oz) 18.2-26.3

Mussels, cooked 75 g (2 ½ oz) 18.0

Mackerel (King, Atlantic), cooked 75 g (2 ½ oz) 13.5-14.3

Herring, cooked or kippered 250 mL (1 cup) 7.2-914.0

Tuna, bluefin, raw or cooked 75 g (2 ½ oz) 8.2-9.3

Roe, raw 75 g (2 ½ oz) 9.0

Crab, Alaska King, cooked 75 g (2 ½ oz) 8.6

Sardines, canned in oil or tomato sauce 75 g (2 ½ oz) 6.8

Caviar (black, red) 75 g (2 ½ oz) 6.0

Trout, cooked 75 g (2 ½ oz) 3.7-5.6

Salmon, red/sockeye, cooked 75 g (2 ½ oz) 4.4

Salmon, pink/humpback, with bones, canned 75 g (2 ½ oz) 3.7

Salmon, Atlantic, wild, cooked 75 g (2 ½ oz) 2.3

Tuna, light, canned inwater 75 g (2 ½ oz) 2.2

Meat Alternatives

Meatless (chicken, fish sticks, wiener /frankfurter,meatballs), cooked

75 g (2 ½ oz) 1.0-3.8

Meatless luncheon slices 75 g (2 ½ oz) 3.0

Soy burger 75 g (2 ½ oz) 1.8

Egg, cooked 2 large 1.5-1.6

Other

Almond, oat or rice beverage, fortified 250 mL (1 cup) 1.0

Red Star T6635+ Yeast (Vegetarian Support Formula)

2 grams (1 tsp powderor 2 tsp flaked) 1.0