Vitamin B12 cobalamin
2 min read
Vitamin B12, or cobalamin, is one of the water-soluble vitamins and is essential for DNA synthesis, neurological functioning and is needed to form red blood cells...

Vitamin B12 binds to a protein in our stomach, called intrinsic factor and is absorbed in the small intestine. People who follow vegan diets are vulnerable to deficiency, and some studies have shown some people following a vegetarian diet can also have low vitamin B12 levels.             


How much vitamin B12 do we need each day?

Our daily vitamin B12 requirements are incredibly low – an adult requires just 2.4 micrograms. Pregnant women have slightly higher needs. One glass of cows’ milk meets about half of our daily requirements, as does one glass of a fortified non-dairy milk alternative – a suitable choice would have at least 1 microgram of B12 per 250mL.


Consuming some animal products such as eggs, meat, fish, chicken or dairy is also a good way to meet your daily intake of B12 – two eggs provide about 1.2 micrograms, or half of the daily requirements for adults. However, if you choose not to consume any or very few animal products, we recommend taking a B12 supplement containing cyanocobalamin daily.


Would you like access to nourishing and eco-friendly recipes to help you reach your Vitamin B12 needs? Become an Eat Sustainably member to access for than 180 recipes! Join here.

Join eat sustainably