Nutrient Food Sources


Vitamin B12

Vitamin B12 works closely with folic acid in many body processes, including DNA synthesis, red blood cell production, serotonin production, nerve health and regulating levels of homocysteine. Vitamin B12 deficiency is not uncommon in the elderly and in vegans.  Supplementing folic acid may mask a B12 deficiency. 

Food Sources of vitamin B12 Amount (µg/100g)
Beef 2
Calf’s liver 58
Cheddar cheese 2.4
Cod 2
Cow’s milk 0.8
Egg 2
Halibut 1
Herring 13
Kidney, lamb 54
Kipper 12
Lamb 2
Liver, lamb 83
Mackerel 6
Rabbit 1.7
Salmon 3
Sardines 5
Scallops 15
Sea vegetables eg. dulse, kelp, kombu, nori n/a
Snapper n/a
Turkey 1
Venison 1
Yeast extract 1
Yoghurt 0.3


(n/a = figures not yet available)

Source:  McCance and Widdowson’s The Composition of Foods (6th Edition)