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5 Things: Highest Sources of Vitamin B12

There are a lot of B vitamins, and B12 is an important one. If you're deficient in this vitamin you can wind up feeling fatigued. Vitamin B12 helps maintain a healthy nervous system and your healthy red blood cells. It is involved in the process of making DNA as well as metabolizing protein. B12 helps make white blood cells, which are important for your immune system, and are necessary for pregnant women since they help with an embryo's neurological development. That's a lot for one little subset of a vitamin, but your body doesn't need much — only 2.4 micrograms (mcg) of B12 a day (2.8 mcg if you're pregnant), and since your body can store several years' worth of this vitamin, a deficiency is rare unless you're not getting it in your diet. Vitamin B12 is mostly found in meat, fish, and dairy products. Check out the highest sources to make sure you're consuming your fill:

  1. 3 oz. clams: 84 mcg (holy B12!)
  2. 3/4 cup fortified breakfast cereal: 6 mcg
  3. 3 oz. of rainbow trout: 5.4 mcg
  4. 1 tbsp Red Star Nutritional Yeast: 4 mcg (great for vegetarians and vegans)
  5. 3 oz. beef: 2.4 mcg

Fit's Tips: To see other sources of vitamin B12, check out this chart. If you're not obtaining enough form your diet, then you'll want to consider taking a B12 supplement.


Join The Conversation
scottcommon scottcommon 6 years
I just started using www Lotus632 com with amazing results in terms of energy, focus and anti-oxidant support.
teacherturtle1 teacherturtle1 8 years
boy, so it (B12) is also to aid the making of DNA? well i guess it also is good for reproduction. have a stronger genetic code to pass on. :) lately i've been hearing a lot about antioxidants. i guess we oxidize at the genetic level, or is it free radicals? but i guess there are cases of old men in the amazon who father children into old age. strong DNA.. funny thing is a read somewhere that in the U.S. the stats of those who do take lots of antioxidants tend to have higher incidence of health issues.. probably cause in our culture, we tend to go for the easy/quick fix, and not really change habits. so eating bad and not exercising can be fixed by taking antioxidants. :p btw.. my mom sells mona vie.. taste good.. sure it's good for you.. but $45 bucks? you only take a small serving per day, so i guess the bottle can last a month.
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