Vitamin
Vitamin B12 (Cobalamin)
Recommended Daily Allowance: 2.4 mcg
Vitamin B12 is the only vitamin not synthesized by plants. Critical for blood formation and the nervous system.
✅ Health Benefits
- Red blood cell formation
- Nervous system health (myelin sheath)
- DNA synthesis
- Energy metabolism
- Anemia prevention
⚠️ Deficiency Signs
- Megaloblastic anemia
- Numbness in extremities
- Fatigue, weakness
- Memory problems
- Depression
🛑 Excess
- Non-toxic
🏆 Top Sources in НейроДиет Database
Cookies shortbread (3 pc)
3 pc (50g)
90 mcg
3 pc (50g)
Chicken liver (100g)
100g
60 mcg
100g
Oat cookies (2 pc, 40g)
2 pc (40g)
60 mcg
2 pc (40g)
Beef liver (100g)
100g
60 mcg
100g
Grilled octopus (100g)
100g
20 mcg
100g
Canned liver cod (30g)
30g
18 mcg
30g
Herring (150g)
150g
15 mcg
150g
Fresh tuna steak (150g)
150g
14 mcg
150g
Oysters (6 pc)
6 pc (~84g)
13.5 mcg
6 pc (~84g)
Baked mackerel (150g)
150g
13 mcg
150g
💡 Interesting Facts
- Found ONLY in animal products
- Vegans must supplement B12
- Liver is the champion (60 mcg/100g)
- Liver stores last 3–5 years
- Absorption decreases with age
Other Nutrients
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