The top 15 foods rich in vitamin B12

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Vitamin B12 is essential for the body. To avoid any deficiency, it should be refueled. But where is this vitamin found? Find out which foods contain the most.

It’s no secret that vitamins are essential for good health. Among the different groups of vitamins, we find those of the B group, which make up all 8 B vitamins. Their synergy is essential for optimizing cognitive functions , stimulating the secretion of neurotransmitters and improving emotional balance. These are vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B8 (biotin), B9 (folic acid or folate) and B12 (cobalamin).

This last substance necessary for our organism is water soluble, which means that it dissolves in water. Vitamin B12 is the most complex and the largest vitamin in group B. This organic molecule is mainly stored in the liver . “The human liver comprises approximately 50% of the stock. This constitutes a reserve used by the body for 3 to 5 years”, indicates the Lescuyer laboratory on its website . However, it can also be found in the heart , pancreas and brain .

What are the benefits of vitamin B12?
Vitamin B12 is essential for our health because it contributes to many functions of the body. It promotes cell growth, the production of red blood cells ( hemoglobin ) and platelets. This substance also ensures the proper functioning of the nervous system and is involved in the synthesis of neurotransmitters by neurons. This organic molecule also helps to reduce fatigue and protects against cardiovascular and neurodegenerative diseases . It is also necessary for the metabolism of lipids and carbohydrates .

Vitamin B12: which foods contain the most?
Vitamin B12 is found in foods of animal origin. According to the MSD Manual and the Lescuyer laboratory, good sources of vitamins B12 are:

Red meats
White meats
Offal
Eggs
The salmon
Tuna
Clams
Sardines
Mackerel
Trout
Oysters
Molds
Milk
Emmental
Camembert

“Plants do not contain cobalamin, which is why vegans are strongly recommended to consume food supplements that are sources of vitamin B12”, specifies the Lescuyer laboratory.

What are the symptoms of a lack of vitamin B12?
According to the MSD Manual, deficiencies in vitamin B12 is generally present in people who do not consume any animal products or in people whose body does not absorb or does not store enough substance.

This vitamin B12 deficiency is manifested by:

Significant and unusual fatigue
A pallor
Unusual muscle weakness
Shortness of breath
Memory impairment
Palpitations
Nausea
Digestive disorders
Vitamin B12: how to treat a deficiency?
The treatment of this deficiency based on supplementation of vitamin B12. Deficient patients who do not have symptoms receive oral vitamin B12 supplementation. A blood test is taken regularly to make sure that vitamin B12 levels return to normal and stay there.

“People who have symptoms of nerve damage are usually given vitamin B12 by intramuscular injection. The injections, which can be self-administered, are daily or weekly for several weeks, until normal vitamin B12 levels return. These injections are administered once a month for no time limit, until the disorder causing the deficiency is cured , ” explains the MSD Manual on its website.

Doctors also advise people who are deficient to consume foods rich in vitamin B12. “In humans, an intake of the order of 2 µg / day is necessary, a dose generally reached by consuming products of animal origin. However, requirements vary according to the period of life”, explains the Lescuyer laboratory. .