Vogue Guide Highlights 13 Vitamin B12 Foods Backed by Dietitians
A Vogue guide featuring insights from registered dietitians Samantha Dieras, Lauren Manaker, and Amy Shapiro highlights clams, liver, salmon, trout, tuna, eggs, milk, yogurt, sardines, lean beef, nutritional yeast, poultry, and nori as excellent sources of vitamin B12. Dieras emphasized the importance of B12 for nerve function, blood cell creation, metabolism, and DNA synthesis. Manaker pointed out that 3 ounces of clams contain 17 mcg, while beef liver boasts 70.7 mcg. Other sources include salmon with 2.6 mcg, trout at 4.6 mcg, tuna with 2.5 mcg, and one egg providing 0.5 mcg. The daily requirement ranges from 2.4 to 2.8 mcg, increasing during pregnancy and breastfeeding. A deficiency in B12 can lead to fatigue, weakness, and various symptoms, especially in older adults and vegans.
Key facts
- Vogue published a guide to 13 vitamin B12 food sources featuring dietitians Samantha Dieras, Lauren Manaker, and Amy Shapiro
- Beef or chicken liver contains 70.7 mcg of vitamin B12 per serving, almost 3000% of the daily value according to the NIH
- Clams provide about 17 mcg of vitamin B12 per 3 ounces per the NIH
- Daily vitamin B12 recommendations range from 2.4 to 2.8 mcg, with 2.6 mcg for pregnancy and 2.8 mcg for breastfeeding
- Nutritional yeast contains 8.3 to 24 mcg of vitamin B12 per quarter cup
- Sardines supply 8.22 mcg per tin and lean beef 2.4 mcg per 3 ounces
- B12 deficiency symptoms include fatigue, yellow-tinged skin, tingling extremities, brain fog, and rapid heartbeat
- High doses of B12 may cause headaches or nausea and interact with gastric acid inhibitors and metformin
Entities
Artists
- Samantha Dieras
- Lauren Manaker
- Amy Shapiro
Institutions
- Mount Sinai Hospital
- Real Nutrition
- National Institutes of Health
- US Department of Agriculture
- Vogue
Locations
- United States