Senior Nutrition - Five Best Natural Sources of Vitamin B12

By Anna Hazard

By SlimVirgin - CC 3.0 License

​Studies have shown that up to 1/3rd of all seniors are suffering from a vitamin or mineral deficiency, often due to decreased appetite and medication interference with their vitamin absorption. Like Vitamin D, previously discussed in last week's blog post, another vitamin that is of particular concern to the elderly is Vitamin B12 which tends to not be absorbed as efficiently as people age due to a decrease in stomach acid.
 
Vitamin B12 (cobalamin) is a water-based vitamin found mostly in animal protein (leaving vegans & vegetarians particularly at risk) and in microorganisms such as bacteria and fungi. B12 is used in all cells of the body, particularly for blood cell production and in nervous system function. A Vitamin B12 deficiency manifests in increased bone fractures, decreased reflexes, hearing loss, depression, agitation, memory loss, confusion/disorientation, hallucinations, and other symptoms of dementia.
 
The current recommended daily dose of Vitamin B12 for adults age 14+ is 2.4ug (micrograms) per day.

​ Listed below are the five best natural sources for dietary Vitamin B12, broken down into the best types or brands of food readily available. Check out next week's blog article for the five best synthetic sources of Vitamin B12 fortified foods.

Natural Sources

Shellfish

• Clams
  • 3 oz serving
  • 84 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 3500%

• Crab (King)
  • 3 oz serving
  • 9.8 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 408%

• Scallops (Steamed)
  • 4 oz serving
  • 2.4 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 100%

• Shrimp
  • 4 oz serving
  • 1.6 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 67%

By Alpha - CC 2.0 License

Red Meat

• Liver (Grass Fed)
  • Lamb
    • 3 oz serving
    • 76.5 ug of Vitamin B12 per serving
    • Daily Recommended Value - 3187%

• Liver (Grass Fed)
  • Beef
    • 3 oz serving
    • 16 ug of Vitamin B12 per serving
    • Daily Recommended  Value - 667%

• Beef (Grass Fed - Shoulder Top Steak)
  • 4 oz serving
  • 5 ug of Vitamin B12 per serving
  • Daily Recommended Value - 208%

• Lamb (Grass Fed)
  • 3.0 oz serving
  • 2.2 ug of Vitamin B12 per serving
  • Daily Recommended Value - 92%

Fatty/Oily Fish

• Mackerel (Fresh)
  • 3.0 oz serving
  • 16 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 667%

• Tuna (Fresh Bluefin)
  • 3 oz serving
  • 9.2 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 383%

• Sardines (Fresh)
  • 3.2 oz serving
  • 8 ug of Vitamin B12 per serving
  • 1.1 ug per fish
  • Daily Recommended  Value - 338%

• Salmon (Sockeye)
  • 3 oz serving
  • 4.5 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 188%

• Cod
  • 3 oz serving
  • 1.7 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 70%

Eggs

• Goose Egg
  • 1 large egg
  • 7.3 ug per egg yolk
  • Daily Recommended Value - 304%
• Chicken Egg (Boiled)
  • 1 large egg
  • 0.6 ug per egg yolk
  • Daily Recommended Value - 25%

Dairy Products

• Milk (Powdered)
  • 1 cup serving
  • 4.2 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 175%

• Milk (2% Fat)
  • 1 cup serving
  • 1.3 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 54%

• Cheese (Swiss)
  • 1 oz serving
  • 1 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 42%

• Yogurt (Greek Nonfat)
  • 6 oz serving
  • 0.9 ug of Vitamin B12 per serving
  • Daily Recommended  Value - 38%