VITAMIN B12
Vitamin B12 is an important B vitamin essential for nerve tissue health, brain function
and the production of red blood cells. A lack of vitamin B12 could lead to vitamin B12
deficiency anaemia.
The following foods are good sources of vitamin B12. Including these foods regularly
in the diet should help to prevent vitamin B12 deficiency:
Liver/liver pâté (pregnant women should avoid liver/liver pâté).
Eggs.
Cheese.
Milk.
Meat – for example, beef, lamb and pork.
Fish.
Fortified breakfast cereals- check the packet as many breakfast cereals will
have Vitamin B 12 added to them.
Marmite®
Fortified oat, rice and soya milks.
Fortified soya yoghurts.
Fortified spreads.
Fortified yeast extract.
If you are vegan, aim to include foods that are fortified with vitamin B12, at least
three times a day. If these foods are not consumed in adequate amounts, the Vegan
Society recommends a vitamin B12 supplement of 10 micrograms per day
How much vitamin B12 do I need?
Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin
B12 from your diet.
But as vitamin B12 is not found naturally in foods such as fruit, vegetables
and grains, vegans may not get enough of it.
For more information, please visit the NHS.UK website for additional information on
Vitamins and Minerals.
