Vitamin & Mineral guide

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Vitamin B12

What is vitamin B12 needed for?

Contributes to normal red blood cell formation.

Contributes to normal energy release. 

Contributes to the reduction of tiredness and fatigue.

Contributes to the normal function of the immune system.

Good sources of vitamin B12:

  • Meat
  • Salmon
  • Cod
  • Milk
  • Cheese
  • Eggs
  • Some fortified breakfast cereal


The amount of vitamin B12 an adult (19-64 years) needs is approximately 0.0015mg or 1.5µg.

If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. However as vitamin B12 is not found naturally in foods such as fruit, vegetables or grains, vegans may struggle to get enough of it in their diet.

The advice from the Department of Health is that taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.

Source:  (Next review due 03/08/2023)

Products containing B12

Vitamin B12 rich foods include

  • Milk

  • Meat

  • Cod