Vitamin B12 and your Diet


Sources of vitamin B12 in your diet 

Persons with a standard "omnivore" type of diet usually get enough vitamin B12, however, those who have inflammatory conditions in the intestine, such as IBD, or have atrophic gastritis, or who are on medication for gastric ulcers, or are taking metformin for diabetes, or who are vegans, or are seventh day adventists, can be deficient in vitamin B12. The recommended daily dietary intake for vitamin B12 is 6 microgram. Representative amounts found in food are given in the table below. There is almost no vitamin B12 in any vegetable.



% DV


Clams, cooked 3 oz 84.1 1402 <1
Liver, beef, cooked 3 oz 70.7 1178 <1
VB12-fortied breakfast cereals (100%/serve) 6.0 100 1.0
Trout, rainbow, wild, cooked 3 oz 5.4 90 1.1
Salmon, sock eyed, cooked 3 oz 4.8 80 1.3
Trout, rainbow, farmed, cooked 3 oz 3.5 58 1.8
Tuna fish, light, canned in water, 3 oz 2.5 42 2.2
Cheeseburger, double patty and bun 2.1 35 3.0
Haddock, cooked 3 oz 1.8 30 3.3
Beef, top sirloin, broiled 3 oz 1.4 23 4.0
Milk, low fat, 1 cup 1.2 18 5.2
Yogurt, fruit, low fat 8 oz 1.1 18 5.2
Cheese, Swiss 1 oz 0.9 15 6.0
Ham, cured, roasted, 3 0z 0.6 10 10
Egg, whole, hard-boiled, large 1 egg 0.6 10 10
Chicken, breast meat, roasted, 3 oz 0.3 5 20

From the above table it can be seen that whilst eggs and chicken can substitute for fish, liver, and beef, that you would need 10 eggs per day, with a cholesterol of 201 mg/egg (2.1 gm/10 eggs), or you would need around 60 oz of chicken, with a cholesterol value of 80mg/3 oz (4.8 gm/60 oz). Contrast that to 12 oz of beef (cholesterol (0.24gm/12 oz). 

Topical Vitamin B12 

The topical form of vitamin B12 developed by Mentor and associates is a specially formulated preparation that is an easy to apply, needle-free delivery system to the skin. A once weekly application of a single dose of Topical vitamin B12 to the forearm and can supply adequate vitamin B12 even for those on vegan or vegetarian diets. In addition, the topical formulation is particularly suited to patients who may have gastro-intestinal problems, such as Crohnís Disease and Ulcerative Colitis, or those who are on oral medications such as metformin, cholestyramine, cymetidine, clofibrate, colchicine, methotrexate, methyldopa, neomycin, omeprazole, some oral contraceptives, phenobarbital, ranitidine, tetracyclines, valproic acid and zidovudine (AZT) that either affect vitamin B12 uptake or which cause vitamin B12 deficiency. 

Further Information on Dietary Requirements for vitamin B12

Further Information on the recommended daily allowance for vitamin B12 can be found at the following web-sites: (an excellent publication)

Further information on topical vitamin B12 can be obtained by contacting us.