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Vitamin B12

Vitamin B12 necessary for

  • the formation of blood cells and nerves

A deficiency of vitamin B12 lead to:

  • pernicious anaemia
  • nerve damage

High intake of vitamin B12 appears to have no toxic effects.

Good Sources of Vitamin B12

Food / 100g Amount (µg)
Lamb's liver 54
Oyster, shelled weight 17
Grilled herring 15
Rabbit meat 10
Steamed scallops 9
Cooked prawns 8
lean beef 2

µ = one millionth, 0.000001

Recommended Intakes for Adults:

UK Reference Nutrient Intakes (RNI) - 1.5µg

USA Recommended Daily Amount (RDA) - 2.4µg