Vitamin B12 (Cyanocobalamin) - Information and Sources


Vitamin B12 is necessary for healthy red blood cells and nerve fibres. It cannot be stored in the body, so foods rich in B12 need to be eaten every day. It is most commonly found in animal products, so those following a vegan diet need to be especially careful.

Good food sources of vitamin B12 are:

  • Most meat and meat products
  • Fish – all types
  • Milk, cheese, yoghurts, fromage frais
  • Eggs
  • Bovril
  • Yeast extract e.g. Marmite, Vegemite
  • Fortified breakfast cereals, e.g. Cornflakes, All Bran, Rice Krispies, Grape Nuts
  • Some pulses (if consumed in large quantities)
  • Meat analogues fortified with B12, e.g. Quorn
  • Soya milk fortified with B12
  • Seaweed