Basic facts about vitamin B12

Vitamin B12 has good resistance to heat but can be lost in cooking water.
It is involved in the cell division process and in red blood cell formation.

Vitamin B12-rich foods, per 100 g* Vitamin B12 content
Cooked calf’s liver 65 µg
Lamb’s liver 70 µg
Beef kidneys 26 µg
Smoked herring 11,8 µg
Cooked beef heart 14 µg
Preserved canned tuna, drained 3,13 µg
Steamed salmon 3,05 µg
Nutritional yeast 0,3 µg
Egg yolk 2 µg
Cooked prawns 1,35 µg
Raw milk Camembert 0,85 µg

Find out more about vitamin B12

Vitamin B12 or cobalamin is water-soluble, heat-resistant but inactivated by light.
It is not produced by the body and daily intake from dietary sources is thus necessary.
Vitamin B12 is absorbed in the small intestine and some of the substance is stored in the liver.

Roles of vitamin B12

Vitamin B12 is involved in the cell division process. It supports normal energy metabolism.
It supports normal red blood cell formation, and immune system function.
Finally, it is involved in nervous system function and psychological functions.

Requirements in vitamin B12

Table of DRIs (Dietary Reference Intakes) for vitamin B12:

Age / Status DRI for vitamin B12
Infants 0,5 µg
Children aged 1 to 3 years 0,8 µg
Children aged 4 to 12 years 1,1 à 1,9 µg
Teenagers aged 13 to 19 years 2,3 à 2,4 µg
Women 2,4 µg
Men 2,4 µg
Pregnant women 2,6 µg
Breastfeeding women 2,8 µg
Elderly people 3 µg
Product availability varies from country to country.

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