I've heard that beef is an excellent source of vitamin B12. What does B12 do?
All about B… B12 that is:
Vitamin B12 helps all of the cells in your body work normally and it’s essential to you and your family’s optimal health throughout life. Vitamin B12 is found naturally only in foods of animal origin including meat, fish, poultry, eggs and milk products. Beef is one of the best sources of B12.
Getting enough B12 is especially important for:
Early development
Vitamin B12 is especially important for supporting healthy pregnancies and children’s early mental development. Women of child bearing age, and those who are pregnant and breastfeeding should take special care to meet their needs for vitamin B12. Children also need enough B12 for optimal mental performance.
Healthy Aging
Since vitamin B12 is important for the healthy functioning of the nervous system, getting enough may contribute to preventing mental decline. Vitamin B12 is also involved in bone health and may help to lower the risk of fractures. In addition, research suggests that B12 may play a role in protecting against heart disease and stroke.
The amount you need depends on your age and life stage:
| Age & Stage |
Vitamin B12
micrograms (mcg)
per day |
| 0-6 months |
0.4 |
| 7-12 months |
0.5 |
| 1-3 years |
0.9 |
| 4-8 years |
1.2 |
| 9-13 years |
1.8 |
| 14-70+ years |
2.4 |
| Pregnant |
2.6 |
| Breastfeeding |
2.8 |
Common Food Sources of vitamin B12
This chart highlights the B12 content of some of the foods you can enjoy as part of Eating Well with Canada’s Food Guide.
Food Sources
(per 100 g / 3.5 oz) |
Vitamin B12
(mcg) |
| Beef, lean flank steak |
3.4 |
| Tuna, light, canned in water |
3.0 |
| Salmon, Atlantic, farmed |
2.8 |
| Beef, lean round roast |
2.5 |
| Beef, lean ground |
2.0 |
| Haddock |
1.4 |
| Eggs, hard boiled (2 large) |
1.1 |
| Milk, partly skimmed, 1% b.f. (250 mL/1 cup) |
1.1 |
| Yogurt, plain, 1% to 2% b.f. (175 g/¾ cup) |
1.0 |
| Soy beverage, enriched (250 mL/1 cup) |
1.0 |
| Pork, lean loin |
0.7 |
| Ham, lean, cured |
0.7 |
Note: Figures are for cooked meats, fish and poultry.
Source: Health Canada, Canadian Nutrient File, 2005. |
If you’re over the age of 50
People’s ability to absorb vitamin B12 can decline with age. About 10 to 30% of older adults do not absorb the vitamin B12 found naturally in foods very well. So if you’re over 50 years of age, it’s important to take a vitamin supplement and/or include foods fortified with vitamin B12, in addition to eating a balanced diet.
If your body does not get the vitamin B12 it needs
It is often difficult to recognize the symptoms of vitamin B12 deficiency. Common symptoms include feeling tired, memory problems, difficulty thinking or concentrating and dementia. Some people may also experience loss of balance or numbness or tingling in their fingers and/or toes. It’s important to talk to your doctor if you think you’re at risk of a vitamin B12 deficiency. A registered dietitian can guide you in choosing reliable sources of vitamin B12 to meet your needs.