Vitamin B12, Choline, Cobalamin
Vitamin B12, Cobalamin helps form red blood cells and DNA
- Water soluble vitamin; body can't store
- Caution vegetarians, vegans; B12 not found in plant food
- Vitamin B12 naturally found in animal products
Health Benefits:
- normal function of brain, nervous system function
- boosts immune system
- form red blood cells, prevent anemia
- create and regulate DNA
Low intake of Vitamin B12, Choline, Cobalamin
Symptoms of low Vitamin B12, Choline, Cobalamin intake
- Anemia
- Balance problems
- Difficulty walking, Staggering
- Fatigue, Weakness
- Numbness, Tingling hands, feet
- Swollen inflamed tongue
Causes of low Vitamin B12, Choline, Cobalamin intake
- Crohn's disease, bacterial growth, parasite
- Decrease absorption with gut disease, with age, weight loss surgery, alcohol excess
- Gastric surgeries
- Pernicious anemia
Excess intake of Vitamin B12, Choline, Cobalamin
Symptoms of excess intake of Vitamin B12, Choline, Cobalamin
- Anxiety, panic
- Dizziness
- Headache
- Mild diarrhea
- Nausea, Vomiting
- Tingling/Numbness of feet, arms, hands
At risk for excess Vitamin B12, Choline, Cobalamin
- Blood diseases
- Caution supplement use: hepatitis and cirrhosis affect removal of excess, cause buildup
- Kidney disease
- Liver disease, hepatitis, cirrhosis
- Pregnancy
Vitamin B12, Choline, Cobalamin Content in Foods
Foods High in Vitamin B12, Choline, Cobalamin
| Food | Serving Size | B12, Cobalamin |
|---|---|---|
| Clams, cooked | 3 oz | 84 mcg |
| Nutritional yeast | 1 Tbsp | 34 mcg |
| Atlantic mackerel, cooked | 6 oz | 32 mcg |
| Bluefin tuna, cooked | 6 oz | 18.5 mcg |
| New England clam chowder | 1 cup | 11.5 mcg |
| Acai berry drink, fortified | 1 cup | 9 mcg |
| Sockeye salmon, cooked | 6 oz | 7.6 mcg |
| Energy drink | 1 cup | 6 mcg |
| Breakfast cereal, fortified | 1 cup | 6 mcg |
| Salmon, canned | 3 oz | 4.7 mcg |
| Ground beef patty, 97% lean, broiled | 6 oz | 4.1 mcg |
| Ribeye steak | 1 fillet | 3.4 mcg |
| Tofu, extra firm | 1 cup | 3.3 mcg |
| Tilapia, cooked | 6 oz | 3.2 mcg |
| Almond milk, chocolate or vanilla | 1 cup | 3 mcg |
| Tuna, light canned in water | 3 oz | 2.5 mcg |
| Beef chuck pot roast | 3 oz | 2.2 mcg |
| Lamb sirloin | 3 oz | 2.2 mcg |
| Soy burger | 2.5 oz | 1.8 mcg |
| Shrimp, cooked | 3 oz | 1.4 mcg |
| Milk 2%, low fat | 1 cup | 1.3 mcg |
| Pork chops | 1 chop | 1.3 mcg |
| Hot cocoa | 1 cup | 1.2 mcg |
| Pepperoni | 3 oz | 1.1 mcg |
| Ricotta cheese | 1 cup | 1.1 mcg |
| Pastrami, low fat | 6 slices | 1 mcg |
| Swiss cheese | 1 oz | 0.9 mcg |
| Yogurt, plain | 1 cup | 0.9 mcg |
| Pork spare ribs | 3 oz | 0.9 mcg |
| Beef taco, soft | 1 taco | 0.9 mcg |
Foods Low in Vitamin B12, Choline, Cobalamin
| Food | Serving Size | B12, Cobalamin |
|---|---|---|
| Egg noodles, cooked | 1 cup | 0.1 mcg |
| Buttermilk biscuit, plain | 1 oz | 0.1 mcg |
| Cheese croissant | 1 small | 0.1 mcg |
| Cremini mushrooms, whole | 1 cup | 0.1 mcg |
| Beer | 12 oz | 0.1 mcg |
| Orange sherbet | 1 cup | 0.1 mcg |
| Popcorn, cheese flavored | 1 cup | 0.1 mcg |
| Pancakes, plain, reduced fat | 3 pancakes | 0.1 mcg |
| Frozen yogurt, soft serve | 1 cup | 0.2 mcg |
| Trail mix w/chocolate | 1 cup | 0.2 mcg |
| Ham, canned | 1 oz | 0.2 mcg |
| Beef sticks, smoked | 1 oz | 0.3 mcg |
| Chicken breast, roasted | 3 oz | 0.3 mcg |
| Potato chips, sour cream and onion | 1 oz | 0.3 mcg |
| Chocolate ice cream, soft serve | 1 cup | 0.4 mcg |
| Chocolate covered raisins | 1 cup | 0.4 mcg |
| Bacon, pan fried | 3 slices | 0.4 mcg |
| Orange roughy, cooked | 3 oz | 0.4 mcg |
| American, Brick, Gouda, Edam, Muenster, Provolone cheese | 1 oz | 0.4 mcg |
| Cottage cheese, 2% | 1 cup | 0.5 mcg |
| White chocolate | 3 oz | 0.5 mcg |
| Milk and cereal bar | 1 bar | 0.5 mcg |
| Brie, Feta, Fontina, Gruyere cheese | 1 oz | 0.5 mcg |
| Mahimahi, cooked | 3 oz | 0.6 mcg |
| Pork loin | 3 oz | 0.6 mcg |
| Mozzarella cheese | 1 oz | 0.6 mcg |
| Egg, hard boiled | 1 large | 0.6 mcg |
| Chorizo | 1 oz | 0.6 mcg |
| Salami | 1 oz | 0.8 mcg |
| Turkey | 3 oz | 0.8 mcg |
References
Vitamin B-12 Deficiency Anemia. (n.d.). Cedars Sinai. Retrieved October 19, 2021, from https://www.cedars-sinai.org/health-library/diseases-and-conditions/a/anemia-of-b12-deficiency.html
Vitamin B12 Deficiency: Symptoms, Causes & Treatment. (2022). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22831-vitamin-b12-deficiency
Vitamin B12 Benefits and Best Sources. (2022). Cleveland Clinic. https://health.clevelandclinic.org/vitamin-b12/
What You Should Know About Water-Soluble Vitamins. (2023). Cleveland Clinic. https://health.clevelandclinic.org/water-soluble-vitamins/
Gersten MD, T., Turley Jr PA-C, R., & Watson MSN RN, L. (2022). Vitamin B-12 Deficiency Anemia. Cedars-Sinai. https://www.cedars-sinai.org/health-library/diseases-and-conditions/v/anemia-of-b12-deficiency.html
Vitamin deficiency anemia: Symptoms and Causes. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025
Foods Highest in Vitamin B12. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/vitamin-b12/all/highest/household/common+sr+fndds+branded/no
Choline. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Vegan diet—An overview. (n.d.). Science Direct. https://www.sciencedirect.com/topics/medicine-and-dentistry/vegan-diet
USDA Database for the Choline Content of Common Foods . (n.d.). U.S. DEPARTMENT OF AGRICULTURE. https://www.ars.usda.gov/ARSUserFiles/80400535/Data/Choline/Choln02.pdf
Choline, total. (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 2, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1180
Nutrients: Choline, total(mg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/choline.pdf
Nutrients: Vitamin B-12 (µg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminB12-Content.pdf
Nutrients: Vitamin B-12 (µg) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/VitaminB12-Food.pdf
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