Whole milk
Portion of 150 mlshort formillilitre
0.6 µgshort formicrogram
Vitamin B12
Vitamin B12 is a water-soluble vitamin, also known as cobalamin, and is found in appreciable quantities only in foods of animal origin. The most important suppliers of vitamin B12 include liver, red muscle meat, fish, eggs and dairy products.
The vitamin, in the form of the coenzymes 5-deoxyadenosylcobalamin and methylcobalamin, is involved in various metabolic reactions, such as the breakdown of certain fatty acids and amino acids, as well as the synthesis of nucleic acids and proteins. It also supports the formation of red blood cells, cell division and the regeneration of nerve fibres.
In brief:
Exclusively foods of animal origin such as liver, red meat, fish, eggs and milk and dairy products.
The healthy general population is well supplied with vitamin B12. People who follow a vegan diet have an increased risk of insufficient supply.
People who follow a vegetarian diet should make sure they eat foods rich in vitamin B12. Vegans should take food supplements or eat foods fortified with vitamin B12.
The available data indicate that in Germany the reference values for vitamin B12 intake are reached in all age groups and in some cases even far exceeded. The supply of vitamin B12 is therefore assured in the healthy general population. A purely diet-related undersupply of vitamin B12 is rare. Only people who follow a vegan diet and as such do not eat animal-source foods have an increased risk of insufficient vitamin B12 intake if they do not take the vitamin via food supplements.
A deficiency can manifest itself in a disorder of blood formation, mental abnormalities such as memory disorders and depressive moods as well as gastrointestinal disorders.
Good sources for vitamin B12 in a vegetarian diet
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Hard cheese
Portion of 60 g
1.3 µgshort formicrogram -
Chicken egg
One egg (60 g)
0.9 µgshort formicrogram -
Joghurt
(3.5 % fat)
Portion of 150 g
0.6 µgshort formicrogram
Together, these foods provide around 3.5 µg of vitamin B12. This is close to the estimated values for an adequate vitamin B12 intake (4 µg / day for adults).
Proposed maximum level for the addition of vitamin B12 to food supplements (per daily dose of an individual product)
In order to provide consumers with a significant additional nutrient intake via food supplements when needed and at the same time protect well-supplied people from excessive intake, the German Federal Institute for Risk Assessment (BfRshort forGerman Federal Institute for Risk Assessment) recommends not adding more than 25 micrograms (µgshort formicrogram) of vitamin B12 per daily dose to a food supplement.
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