Nutrient to Know: Vitamin B12

Get the facts about vitamin B-12.
milk

There are a lot of misconceptions about this vitamin. Get the facts about B-12.

What is it?

Less commonly known as "cobalamin" this water-soluble vitamin is almost always found in multi-vitamins and B-complex supplements. Unlike most other water-soluble vitaminss, B-12 requires stomach acid for absorption. It’s also stored within the body for many years, unlike others like riboflavin and thiamin that are quickly passed in the urine.

Why is it good for you?

Your body needs B-12 to help form DNA, to build your nervous system and keep red blood cells healthy. Since the body likes to store B-12, large amounts of supplements are often not necessary – there’s just one catch. B-12 is mostly found in animal products, so folks that follow a long-term vegan diet might need to consider a daily supplement. Since you need stomach acid for absorption, your ability to break it down decreases with age. Folks who take a lots of antacids will also need to up their intake to make sure they're getting enough.

Where can you find it?

The daily requirement for B-12 is 6 micrograms per day and it can be found in all kinds of foods including daily, meat, fish, eggs and fortified breakfast cereals.

B12-Rich Foods
3-ounces cooked clams = 84 micrograms (1400%)
3-ounces cooked salmon  = 5 micrograms (83%)
1 cup fortified cereal (such as bran flakes )  = 1.5 milligrams (25%)
1 cup low fat (1%) milk = 1.2 micrograms (20%)
1 ounce Swiss cheese = 0.9 micrograms (15%)
1 large egg 0.6 micrograms (10%)
3-ounces cooked turkey breast = 0.3 micrograms (5%)

Next Up

Nutrient to Know: Vitamin C

Which has more vitamin C – a cup of broccoli or an orange? Find out the answer along with other vitamin C facts that may surprise you.

5 Things to Know About Choosing a Prenatal Vitamin

Many healthcare providers recommend prenatal vitamins for those who are pregnant or trying to conceive.

Nutrient to Know: Vitamin A

Did you know vitamin A can be found in 2 major forms – each with their own special functions? Learn more about this “two-faced” nutrient.

Nutrient to Know: Vitamin E

Vitamin E is a fat-soluble vitamin that helps protect cells from damage that may cause heart disease and certain types of cancer.

Nutrient to Know: Vitamin D

You may be up to speed on vitamin C and even know a bit about the various B vitamins, but what about vitamin D? Well, some are calling it the "super supplement." Here's what you need to know.

Nutrient to Know: Riboflavin

It’s found in everything from dairy products to vegetables, are you making smart choices to get enough of this energy boosting B-vitamin?

Nutrient to Know: Zeaxanthin

This antioxidant powerhouse helps to protect your vision. Are you getting enough in your diet?

Nutrient to Know: Lutein

Every wondered what makes spinach green? Or egg yolks yellow? The answer: Lutein. This antioxidant doesn’t just add color to your groceries -- lutein has numerous health benefits for your body, inside and out.

Nutrient to Know: Tryptophan

You always hear about tryptophan around Thanksgiving time -- folks warn that that gorging on turkey (a well-known source for the nutrient) puts you in a "food coma." Is it really to blame for that post-dinner snooze?

Nutrient to Know: Selenium

I once learned to remember the important antioxidant vitamins and minerals with the acronym “A.C.E.S.” -- vitamins A, C, E, and the “S” is for the mineral, Selenium. Find out what makes this nutrient worth remembering.