Which foods contain Vitamin B12?

The problem with B12 is that it usually gets washed off of vegetables before you get to eat them. Also, just so you know, B12 isn't naturally found in meat- it gets there through the vegetables the animals are fed. B12 comes from the dirt, basically.

Certain nutritional yeasts will supply you with some B12 as will fortified soymilks, fake meats and cereals. I take a raw B Complex which has enough B12 in it- you could try something like that or try taking a plain B12 supplement from your local health food store.

Here is a link for you:

http://www.veganhealth.org/b12/vegansources

Savoury Yeast flakes are a good food source of vitamin B12.

Nutritional Yeast - health food stores

B12 fortified foods like Soymilk, etc.

B12 is produced by a bacteria in the soil, so dirty root veggies have it. <- not my fav place to get it :-)

If your over 18 and in a relationship oral sex is rich in B12.

Most of the websites I found state that the only reliable source of B12 for vegans is food that is fortified in it or taking the injection shot.

luna bars! they're a vegan nutrition bar for women, and they come in lots of tasty flavors. one bar contains 100% of the daily amount of b12 : )

Liver and of course spinach. No way do I do LIVER... I do take B12 injections once a month. If you go to WEBMD you can get much info on this.

Vitamin B12 is found in anything dirty.

Vitamin B12 is also known as cobalamin. In most nutritional supplements, B12 comes as cyanocobalamin, which breaks down in a healthy body into two active forms of cobalamin: methylcobalamin and 5-deoxyadenosyl cobalamin.

What Does Vitamin B12 Do in Your Body?

Helps to form myelin, which is a fatty cover that insulates your nerves.

Helps to produce energy from metabolism of fat and protein.

Helps to produce hemoglobin, which is the component of your red blood cells that carrys oxygen to your cells. This is why a vitamin B12 deficiency can cause fatigue.

Reduces your homocysteine level, which lowers your risk of stroke, heart disease, cancer, Parkinson's, Alzheimer's disease, and many degenerative diseases.

Regulates growth, maintenance, and reproduction of all of your cells

Here are some healthy, whole food sources of vitamin B12:

Whole Food Sources Serving Vitamin B12 (mcg)

Beef Liver, cooked 3 ounces 68

Wild Salmon, baked 3 ounces 2.4

Grass-fed beef, cooked 3 ounces 2.0

Raw cow's milk 8 ounces 0.9

Organic cheese 1 ounce 0.5

Organic egg, hard boiled 1 large 0.4

Organic chicken, cooked 3 ounces 0.3

Organic turkey, cooked 3 ounces 0.3

Signs of Deficiency

Chronic fatigue - macrocytic / megaloblastic anemia

Unexplained numbness or tingling of arms or legs

Anxiety and irritability

Depression

Digestive problems like a sore tongue, loss of appetite, and constipation

Poor hair

Normally, B12 must be broken apart from food by acid and enzymes in the stomach. B12 must then be tied together with a protein called intrinsic factor, which is produced by cells that line your stomach. Intrinsic factor carries B12 across your intestinal wall into your blood, to be delivered to your cells. This journey across your intestinal wall requires the presence of calcium, which is suppled by your pancreas.

Pernicious anemia is a condition that involves gradual destruction of cells that line your stomach, which decreases the ability to break B12 apart from food and decreases the availability of intrinsic factor to carry B12 into the blood.

If you are deficient in B12 because you don't have enough stomach acid, enzymes, and/or intrinsic factor, you might have to receive injections of B12 directly into your blood via your muscles.

Another option is to take high oral doses of vitamin B12, which can lead to a small percent being absorbed into your bloodstream without the help of intrinsic factor. An oral dose of 1000 mcg results in approximately 10 mcg entering your bloodstream.

Recommended

Dietary Allowance for Vitamin B12 - 1998

Life Stage Age Males (mcg/day) Females (mcg/day)

Infants 0-6 months 0.4 0.4

Infants 7-12 months 0.5 0.5

Children 1-3 years 0.9 0.9

Children 4-8 years 1.2 1.2

Children 9-13 years 1.8 1.8

Adolescents 14-18 years 2.4 2.4

Adults 19-years and older 2.4 2.4

Pregnancy all ages - 2.6

Breastfeeding all ages - 2.8

Diagnostic Test for Vitamin B12

Green and leafy, like spinach and beans u can try it.

everything green and leafy, like spinach and beans. and lots of nuts and stuff.