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B12 Levels in Skim Milk

Your body needs vitamin B-12 to produce red blood cells, synthesize DNA and maintain proper neurological function and a healthy central nervous system. Insufficient B-12 intake or absorption can cause vitamin B-12 deficiency anemia, or a lack of healthy red blood cells. Milk and other animal products provide good dietary sources of vitamin B-12.

B-12 in Skim Milk

Skim milk, a nonfat alternative to other milks, provides a good source of vitamin B-12. A 1-cup serving of skim milk provides 1.23 micrograms of vitamin B-12. This amount provides 20.5 percent of the FDA’s recommended Daily Value, or DV, of 6.0 micrograms of vitamin B-12.

Comparison

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Skim milk provides slightly more vitamin B-12 than whole milk and reduced-fat milk. A 1-cup serving of 1 percent milk provides 1.15 micrograms of vitamin B-12, and a 1-cup serving of whole milk provides only 1.10 micrograms. The B-12 in 1 percent milk and whole milk provides 19.2 and 18.3 percent, respectively, of the recommended DV for this vitamin.

Other B-12 Food Sources

Other good sources of B-12 include:

  • chicken
  • crab
  • salmon
  • sardines
  • trout
  • fortified breakfast cereals

If you are vegan, you can get vitamin B-12 from dietary supplements, yeasts or fortified foods 1. According to McKinley Health Center, the B-12 in fortified foods is made with the B-12 bacteria and not animal products.

B-12 Deficiency Symptoms

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Vitamin B-12 deficiency, or a lack of healthy red blood cells, can lead to megaloblastic anemia with symptoms such as:

  • weakness
  • fatigue
  • weight loss
  • constipation
  • sore tongue
  • pale skin
  • reduced appetite
  • difficulty concentrating

Severe or prolonged B-12 deficiency may lead to neurological symptoms such as depression, confusion, loss of balance, memory problems and dementia. Prolonged B-12 deficiency can also cause nerve damage with symptoms such as tingling and numbness in hands and feet. Consult your doctor if you suspect you have vitamin B-12 deficiency. You may have an underlying health condition that hinders your body’s ability to absorb B-12 from food.

The Wrap Up
  • Your body needs vitamin B-12 to produce red blood cells, synthesize DNA and maintain proper neurological function and a healthy central nervous system.
  • The B-12 in 1 percent milk and whole milk provides 19.2 and 18.3 percent, respectively, of the recommended DV for this vitamin.
  • If you are vegan, you can get vitamin B-12 from dietary supplements, yeasts or fortified foods.
  • Severe or prolonged B-12 deficiency may lead to neurological symptoms such as depression, confusion, loss of balance, memory problems and dementia.
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