Vitamin B 12 Sources and Bioavailability
Abstract
The usual dietary sources of vitamin B(12) are animal foods, meat, milk, egg, fish, and shellfish. As the intrinsic factor-mediated intestinal absorption system is estimated to be saturated at about 1.5-2.0 microg per meal under physiologic conditions, vitamin B(12) bioavailability significantly decreases with increasing intake of vitamin B(12) per meal. The bioavailability of vitamin B(12) in healthy humans from fish meat, sheep meat, and chicken meat averaged 42%, 56%-89%, and 61%-66%, respectively. Vitamin B(12) in eggs seems to be poorly absorbed (< 9%) relative to other animal food products. In the Dietary Reference Intakes in the United States and Japan, it is assumed that 50% of dietary vitamin B(12) is absorbed by healthy adults with normal gastro-intestinal function. Some plant foods, dried green and purple lavers (nori) contain substantial amounts of vitamin B(12), although other edible algae contained none or only traces of vitamin B(12). Most of the edible blue-green algae (cyanobacteria) used for human supplements predominantly contain pseudovitamin B(12), which is inactive in humans. The edible cyanobacteria are not suitable for use as vitamin B(12) sources, especially in vegans. Fortified breakfast cereals are a particularly valuable source of vitamin B(12) for vegans and elderly people. Production of some vitamin B(12)-enriched vegetables is also being devised.
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Bioavailable vitamin B12 is stored in mammalian tissue and is almost exclusively available for human food intake in milk, dairy, eggs, and meat.
“Bioavailable vitamin B12 is stored in mammalian tissue and is subsequently almost exclusively available for human food intake in milk, dairy, eggs, and meat”
From Nutritional Considerations for the Vegan Athlete (2023) · cites this paper as [233]
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“strating the increased risk of deficiency in vegetarians and vegans [233,234].”
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- Authors
- Watanabe, F.
- Affiliations
- Tottori University (JP)
- Corresponding author
- Watanabe, Fumio
- ORCID
- Watanabe, Fumio
- Venue
- Experimental Biology and Medicine
- Publisher
- Frontiers Media SA
- Published
- 2007-11
- Volume
- 232
- Issue
- 10
- Pages
- 1266-1274
- ISSN
- 0071-3384 (ISSN-L)
- 1535-3702
- 1535-3699
- OpenAlex
- W2084952677
- Cited by
- 519
- References
- 73
- Citations by year
- 2026: 34 · 2025: 29 · 2024: 49 · 2023: 40 · 2022: 46 · 2021: 37 · 2020: 33 · 2019: 29 · 2018: 22 · 2017: 30 · 2016: 25 · 2015: 22 · 2014: 16 · 2013: 31 · 2012: 29
- FWCI
- 1.41
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Experimental Biology and Medicine (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Rheumatology › Folate and B Vitamins Research
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Molecular Biology › Porphyrin Metabolism and Disorders
- Life Sciences › Agricultural and Biological Sciences › Food Science › Food and Agricultural Sciences
- Keywords
- vitamin B12, food sources, bioavailability, intrinsic factor, intestinal absorption, animal food, eggs, fish, meat, cyanobacteria, nori, vegan diet, elderly nutrition, Dietary Reference Intakes
- MeSH terms
- Anemia, Megaloblastic, Animals, Biological Availability, Fishes, Food Analysis, Humans, Meat, Milk, Shellfish, Tea, Vegetables, Vitamin B 12, Vitamin B 12 Deficiency
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