Vitamin B12 is a nutrient that’s necessary for red blood cell formation and nervous system function. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests 2.4 mcg for most adults per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Meat, fish, and poultry
- Eggs and dairy products
- Fortified nutritional yeast
- Fortified plant milks and cereals
Worth knowing
B12 is found almost exclusively in animal products, so people following vegan diets are often advised to use a fortified food or supplement.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
