Vitamin B12 (cobalamin): foods, benefits & RDA

Vitamin B12 is also known as cobalamin and is essential for maintaining energy.

What is vitamin B12 used for and does it really work?

Vitamin B12 helps make red blood cells, keeps your nervous system in good shape and helps release energy from food. It’s water-soluble and asborbed as food travels through your intestines. What isn’t used is then stored in your liver for future use.

What’s the best way to take vitamin B12?

As vitamin B12 is found in the greatest quantities in meat and other animal products, especially liver, oily fish, dairy products and eggs, it’s also one of the vitamins vegans and vegetarians need to focus on with care. That needn’t be a problem, however, as many vegetables contain vitamin B12 too, just not in such high quantities. A serving of spinach, for example, would give you around 7% of your recommended daily intake. Other foods such as potatoes, seeds, mushrooms, yeast products (eg Marmite and nutritional yeast) and pulses also contain significant if not high amounts of B12. Finally, cereals and pastas may also be fortified with vitamin B12.

Where can I get vitamin B12?

Aside from meat, fish, dairy and eggs, as mentioned some vegetable-sources also contain vitamin B12. Supplements are also widely available, often alongside other B vitamins.

What are the side effects or contraindications of taking vitamin B12?

Dietary B12 shouldn’t cause any problems, but if you have been prescribed a B12 injection you may experience mild diarrhoea, headache, nausea or vomiting. In rare cases it can cause an allergic reaction.

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