Which foods are rich in vitamin B.

Foods rich in vitamin B12: you should eat this every day!

Vitamin B12 - that doesn't mean anything to many at first. Compared to other vitamins such as vitamin C, vitamin D or folic acid (vitamin B9), B12 is less well known. However, that doesn't make it any less important! Because vitamin B12 (also: cobalamin) is involved in numerous essential processes in our body.

The vitamin is mainly absorbed through food. In order to guarantee a sufficient supply of B12, you should eat foods rich in vitamin B12 every day.

Reading tip:These are the typical symptoms of a vitamin B12 deficiency

In the video: This is how vegetarians and vegans meet their vitamin B12 needs

Video by Jane Schmitt

Why is vitamin B12 so important to us?

Our daily requirement for vitamin B12 is not particularly high: According to the German Nutrition Society (dge), the (adult) body only needs around 4 micrograms of B12 per day. That sounds like a very small amount at first. Pregnant and breastfeeding women have a slightly higher requirement of 4.5 and 5.5 micrograms, respectively. But even if small amounts of the vitamin are sufficient, it fulfills an important role for our organism.

For example, B12 is needed to form red blood cells, which are responsible for transporting oxygen, among other things. If the body does not absorb enough vitamin B12, this can lead to anemia (anemia).

In addition, the vitamin is involved in cell formation and cell growth, just like in the formation of DNA and RNA, the genetic material.

Also read:Magnesium deficiency: you should take action if you have these symptoms

Vitamin B12: The Best Foods

Most Germans have a sufficient supply of vitamin B12. Exceptions are vegans and partly vegetarians. The problem: foods rich in vitamin B12 are almost exclusively of animal origin. It is therefore difficult for those who do without meat, fish, eggs and dairy products.

Good to know: Sea buckthorn berries are practically the only plant-based food that should contain vitamin B12, according to the information from the Federal Center for Nutrition (BZfE). The measurement results are very different, however, and often no B12 could be measured.

Reading tip:Pale complexion and constantly tired: these are the signs of iron deficiency

Vitamin B12 rich foods at a glance:

  • Eggs
  • Meat & offal
  • Oysters
  • fish
  • cheese
  • Sea buckthorn berries

Not only important for vegetarians: Bring the protein: The best protein sources

Which foods are particularly rich in vitamin B12?

Meat contains plenty of vitamin B12, as does cheese and fish. But how many grams of the valuable vitamin are there exactly in the different foods?

Here is a table of foods that are particularly high in vitamin B12:
(in micrograms (µg) per 100 g)

  • Beef liver / veal liver: 65 µg
  • Oysters: 14.5 µg
  • Rabbit: 10 µg
  • Herring: 8.5 µg
  • Trout: 4.5 µg
  • Beef: 5 µg
  • Pork: 2 µg
  • Camembert: 3 µg
  • Emmentaler: 3.1 µg
  • Chicken egg: 1.8 µg

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Meeting vitamin B12 needs in everyday life: Small amounts of these foods are enough

If you look at the list of foods rich in vitamin B12, you will quickly see that you can easily meet the daily requirement, a few grams are enough.

  • If you like to eat cheese, it is enough if you eat two slices of Emmentaler and a little Camembert.
  • If you eat meat several times a week and fish regularly, you will also replenish your vitamin B12 stores

In order to be adequately supplied with vitamin B12, should vegetarian Eat foods like eggs and cheese every day. Yogurt and other dairy products also contain vitamin B12, but in smaller amounts. Symptoms of deficiency rarely occur; the need can usually be met well.

That looks at Vegans different, who only eat plant-based foods and do without any food of animal origin. Since vitamin B12 is primarily found in foods of animal origin, you should regularly have your doctor check your B12 level with a blood test and may need to help with food supplements.

Also read:Vegan Diet During Pregnancy: Possible Or Dangerous?

Since the body can store the vitamin for a good three years, it takes a while before a deficiency occurs. To prevent vitamin B12 deficiency, vegans should:


An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and achieve or maintain a healthy weight.

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