What is cyano-cobalamin (vitamin B12)?
Cyano-cobalamin (or Vitamin B12) plays a vital role in metabolising food, manufacturing red blood cells, transporting and storing folate (a related B vitamin) and maintaining a healthy nervous system.
A substance called "intrinsic factor", is secreted by the stomach, enabling us to absorb the vitamin B12 in our food. People can be B12-deficient, even though their diet has plenty, because of stomach problems or a lack of intrinsic factor. In such cases, regular injections of B12 once a year can correct the deficiency which would otherwise lead to a serious type of anaemia called pernicious, or megaloblastic anaemia, fatigue and blood problems.
What does cyano-cobalamin (vitamin B12) do in the body?
B12 is essential for the synthesis of our DNA, our genetic material (and ultimately cell division) and for maintaining the integrity of the myelin sheath surrounding our nerves.
How much cyano-cobalamin (vitamin B12) do I need?
The Recommended Dietary Intakes (RDIs) for this vitamin per day are:
Infants
0.4 mcg for babies (0 to 6 months) AI*
0.5 mcg for babies (7 to 12 months) AI*
Children
0.9 mcg for children (1 to 3 years)
1.2 mcg for children (4 to 8 years)
1.8 mcg for children (9 to 13 years)
Older children
2.4 mcg for children (14 to 18 years)
Women
2.4 mcg for women (19 to 70+ years)
2.6 mcg for pregnant women
2.8 mcg for breastfeeding women.
Men
2.4 mcg for men (19 to 70+ years)
(NRVs from NHMRC Australia 2006):
Note mcg = micrograms
*AI means Adequate Intake (used when this is not sufficient information to set as RDI)
Safe upper limit for cyano-cobalamin
Vitamin B12 is safe and non-toxic even at large doses. No adverse effects have been associated with excess vitamin B12 intake from food or supplements in healthy individuals.
List of best cyano-cobalamin-rich food sources
The best foods for cyano-cobalamin are almost exclusively animal foods such as meats, fish, seafood, poultry, eggs, cheese and milk. Vegans can run short (although only after a couple of years) and so require vitamin B12-fortified foods e.g. soy milk, yeast spread, vegetarian sausages or rissoles, to top up. Alternatively they can take a B12 supplement. More later.
My top 20 food sources of cyano-cobalamin
Here are the 20 richest foods for cyano-cobalmin listed by concentration by weight per 100 g/3 oz (in descending order):
- Green mussels
- Chicken liver
- Oyster meat, fresh
- Sardines, canned & drained
- Yeast spread e.g. Vegemite, Marmite
- Rabbit flesh
- Duck egg
- Yelloweye mullet
- Beef mince, lean
- Veal or lamb, lean
- Red salmon, canned & drained
- Beef steak, lean
- Snapper
- Kangaroo
- Crab flesh
- Venison mince
- Turkey, hindquarter
- Chicken egg
- Beef sausage, lean
- Bream
Source: NUTTAB from FSANZ
Cyano-cobalamin (vitamin B12) is produced by bacteria in the large intestines of animals, including humans, if the gut bacteria (biome or biota) are present in the right concentrations and types.
Plant foods (legumes, grains, nuts, vegetables) are generally NOT a source of vitamin B12 at all. So cyano-cobalamin is a nutrient of concern for vegetarians and particularly for vegans who choose an entirely plant-based diet.
Vegetarians who eat eggs and dairy (cheese, yoghurt, milk) are fine as they can obtain adequate amounts.
Easy ways get your recommended day’s intake of 2.4 mcg
| Food combos | Total cyano-cobalamin or B12 (mcg) |
| 1 small green mussel at approx. 23 g meat per mussel, steamed or boiled in broth | 4.6 |
| 20 g canned sardines (approx 1 fillet) | 2.8 |
| 2 fresh oysters, at approx. 12 g meat per oyster, dowsed in lemon juice and pepper | 3.8 |
| 70 g dry-fried beef mince in tomato pasta sauce | 2.5 |
| 50 g reduced-fat cheddar cheese on 100g boiled pasta | 2.5 |
| 1 large glass (270 mL) soy milk, fortified with vitamin B12 | 2.5 |
| 2 hard-boiled eggs on a wholemeal bread roll | 2.4 |
| 1 piece of wholemeal toast, spread thinly with yeast extract ~ 8 g and 250 mLglass of milk | 2.4 |
| 80 g barbecued snapper served with salad | 2.4 |
Cyano-cobalamin deficiency signs
Most cases of cyano-cobalamin (vitamin B12) deficiency result from an inability to absorb the vitamin due to loss of intrinsic factor in the stomach (which is needed for B12 absorption), loss of gastric acid or protein-digesting enzymes.
There are many well documented factors that can cause this malabsorption, such as gastric resection surgery including stomach banding, gastritis, and the use of medications that suppress acid secretion in the stomach.
Vitamin B12 deficiency can lead to demyelinisation of the nerves, spinal cord and the brain, resulting in nerve damage and neuro-psychiatric abnormalities.
Neurological signs of cyano-cobalamin deficiency include:
- numbness and tingling of the hands and feet
- decreased sensation
- difficulties walking
- loss of bowel and bladder control
- memory loss
- dementia
- depression
- general weakness
- psychosis.
Cyano-cobalamin deficiency ultimately results in megaloblastic anaemia and inhibition of cell division. However it has several stages and may be present even if a person does not have anaemia.
During pregnancy
Pregnant and lactating vegan or vegetarian women should ensure an adequate intake of vitamin B12 to provide for their developing baby.
An infant born to a vegan mother is at high risk of deficiency if the mother’s vitamin B12 intake is inadequate AND her stores in the liver are low.
In infants, visible signs of vitamin B12 deficiency may include involuntary motor movements, dystrophy, weakness, muscle wasting, loss of tendon reflexes, psychomotor regression, shrinking and loss of growth in the brain and blood disorders.
Cyano-cobalamin or Vitamin B12 controversies
1. B12 and mushrooms has been an on-again, off-again debate over the years but ground-breaking research at the University of Western Sydney in 2009 revealed that there is a modest amount of B12 in mushrooms. They found that one serve of mushrooms (100 grams or three button mushrooms) has almost 5 per cent of the daily needs vitamin B12. What’s more the vitamin B12 occurs in the active form and not as pseudovitamin B12 - which is inactive in humans. So, if the mushrooms are farm-cultivated, they do add a modest quantity of vitamin B12, which is often difficult for strict vegetarians to obtain and it is the same type of bio-available B12 as found in meats and seafood (meaning that it can be used by the body).
2. Apart from mushrooms, vitamin B12 is only found in foods of animal origin - meat, fish, seafood, chicken, eggs, milk, yoghurt and cheese. That's why vegans have a hard time getting enough of this vitamin. Generally it isn't a problem except in pregnancy and early childhood - when demand is high - because the liver has enough B12 stored away to last for up to five years. As insurance, however, if you're a vegan, it's wise to take a B12 supplement or eat some food that's B12-fortified such as some of the soy milks e.g. So-Good or soy sausages. Check the label. Small amounts (say from B12-fortified milk or cultivated mushrooms) and frequent daily doses appear to be more effective than infrequent large doses, such intramuscular injections.
3. Claims have been made that plant sources like seaweed or algae or fermented food such as tempeh contain vitamin B12. Usually this is a form of the vitamin that's inactive or unable to be absorbed by our bodies known as pseudovitamin B12. Some of the fermented vegetables may also have low levels of B12 from the wild bacteria or yeasts that grow on them. Unless you can see good proof, treat these claims with caution.
