Function

Vitamin B12 is important for the formation of red blood cells, and involved in nerve cell formation, it also helps release energy from the food we eat and it is needed to process folic acid. Vitamin B12 is an exception amongst the water soluble vitamins in that it can be stored in the body.

Requirement

The RNI (Reference nutrient intake) for vitamin B12 is 1.5mcg per day.

Sources

Vitamin B12 is found in almost all animal products, for example red meats, milk and eggs. Plant sources do not usually contain vitamin B12. Below are some examples of food showing their vitamin B12 content:

• 45g of Bran Flakes, 0.8mcg of B12
• 35g of Corn Flakes 35g, 0.8mcg
• 200ml of fortified Soya Milk, 6.2mcg
• 150g of Cottage Cheese, 1.0mcg
• 70g of Sardines (in oil), 19.6mcg

The only non-animal food source of vitamin B12 is seaweed. However certain products are fortified with it, e.g. marmite, some Soya products and some breakfast cereals. If you are vegan try to include these foods in your diet or take a vitamin B12 supplement.

Pregnancy functions and requirements

No increased amount is set during pregnancy for vitamin B12, yet an increase of 0.5mcg per day is advised when breastfeeding to ensure an adequate supply in the breast milk. Vegan women should particularly take care during pregnancy to ensure an adequate intake of vitamin B12, to avoid anaemia.