Vitamin B12 in Beef Kidneys
Posted by FAISAL TOOR
Beef kidney is one of nature's richest sources of vitamin B12 (cobalamin). A single 3-ounce (85g) serving of kidney meat provides approximately 1,146% of the recommended daily value for vitamin B12.
This essential vitamin is involved in nearly all important bodily functions such as supporting healthy nerve cells, red blood cell formation, and DNA synthesis.
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How much B12 do you need every day?
Vitamin B12 content in beef kidney
Boost your vitamin B12 intake with One Earth Health's beef kidney supplement. Made from nutrient-dense, grass-fed organs, our convenient capsules deliver a potent dose of highly bioavailable vitamin B12 in each serving.
Why Is Vitamin B12 Important?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is part of the B complex family. It contains a metal ion called cobalt at its core, which gives it a distinctive ruby-red color.
Vitamin B12 cannot be synthesized by plants, animals, or humans. Instead, it is produced exclusively by certain microorganisms, such as bacteria. Plants and animals obtain their B12 supply indirectly by consuming these B12-producing bacteria or through bacterial activity in their digestive systems.
Humans lack the necessary enzymes and pathways to create vitamin B12, so they must rely on dietary intake that directly or indirectly provides the B12 produced by bacteria. For proper absorption from food in the small intestine, vitamin B12 depends on a special protein called intrinsic factor, which is produced in the stomach. Without this binding protein, the body has difficulty absorbing and utilizing vitamin B12 effectively.
What Functions Does Vitamin B12 Have?
B12 is an essential vitamin, which means the human body requires only small amounts of it daily. Despite this, vitamin B12 is crucial for facilitating hundreds of essential metabolic reactions.
Here's an overview of the many crucial jobs that B12 takes on:
- B12 is essential for healthy red blood cell formation. It works closely with folate (vitamin B9) to facilitate the processes that produce these oxygen-carrying cells. Without enough B12, you can develop megaloblastic anemia.
- Vitamin B12 metabolizes the fats, proteins, and carbs from your diet to generate cellular energy. It keeps your body's energy production fired up and running smoothly.
- You need B12 to create new DNA strands during cell division and development. It's critically important for rapidly dividing cells like red blood cells to prevent anemia.
- Adequate levels of B12 may prevent brain atrophy, memory issues, and cognitive decline as you age. This vitamin supports healthy brain cells and function.
- B12 facilitates the breakdown of some amino acids and odd-chain fatty acids, preventing their buildup. It acts as a helper for enzymes that metabolize these compounds. Without B12, toxic levels could accumulate in the body.
- B12 promotes nerve cell growth and protects the insulation around nerves called the myelin sheath. It supports neurotransmitter signaling for proper brain and nervous system function too.
- Some research indicates higher B12 levels contribute to stronger bones and reduced osteoporosis risk, especially in older adults. It plays a role in bone metabolism.
- Adequate B12 intake may reduce the risk of neural tube defects and support healthy pregnancy outcomes. This vitamin is crucial for the proper neurodevelopment of the fetus. Deficiency increases the risk of birth defects such as spina bifida.
What Are the Types of Vitamin B12?
Vitamin B12 exists in several forms, each distinguished by the molecule attached to the central cobalt ion of the cobalamin base. These variations result from differences in the molecule's synthesis and influence its absorption and utilization within the body. While all forms can be converted and used by the human body to some extent, certain types of vitamin B12 are more bioavailable and bioactive.
- Methylcobalamin is a naturally occurring, bioactive form of B12 found in animal-based foods, such as beef liver and kidney. It requires minimal conversion by the body, making it highly bioavailable.
- Adenosylcobalamin is another naturally occurring, bioactive coenzyme form of B12, present in beef kidney but in smaller quantities compared to methylcobalamin.
- Hydroxocobalamin is a synthetic form not naturally present in foods. It’s used in injectable B12 treatments because of its stability and longer half-life in the body.
- Cyanocobalamin is a synthetic form commonly found in supplements and fortified foods. It is less bioavailable than methylcobalamin and adenosylcobalamin.
- Aquocobalamin is another synthetic form that can be converted to either methylcobalamin or adenosylcobalamin within the body.
With beef kidney, you're getting a significant amount of vitamin B12 in the highly bioavailable methylcobalamin and adenosylcobalamin forms. These natural, bioactive variants of B12 are optimally packaged in our beef kidney supplements, providing an easy-to-absorb nutrient delivery system designed by nature.
What Is the Recommended Daily Value of Vitamin B12?
According to the National Institutes of Health, the recommended daily intake (RDI) of vitamin B12 is:
- Newborn to 6 months: 0.4µg
- Infants 7–12 months: 0.5µg
- Children 1–3 years: 0.9µg
- Children 4–8 years: 1.2µg
- Children 9–13 years: 1.8µg
- Teens 14–18 years: 2.4µg
- Adults: 2.4µg
- Pregnant women: 2.6µg
- Breastfeeding women: 2.8µg
These are the minimum daily requirements to prevent deficiency. Some experts recommend higher intakes of 4–7µg per day for optimal health and prevention of age-related conditions.
Is Too Much B12 Bad?
You don't have to worry about consuming too much vitamin B12. Unlike some other essential vitamins where overconsumption potentially causes health issues, vitamin B12 is safe even in large amounts. Your body has an efficient way of regulating B12 absorption and flushing out any excess through urine.
The tolerable upper intake level (UL) for adults is extremely high—1,000 mcg (1 mg) per day from supplements or fortified foods. At very high supplemental intakes above 3 mg per day, some side effects may occur, such as headache, nausea, and diarrhea. However, these effects are rare and typically mild.
It is very difficult to consume excessive amounts of B12 through dietary sources alone. Animal-derived foods naturally contain very high levels of B12, but the vitamin is water-soluble and any excess consumed is efficiently removed from the body through urine. Even mega-dose B12 supplements, which are often recommended for those with deficiencies or absorption problems, pose essentially no toxicity risk.
Unless advised otherwise by a doctor, there is no need to limit consumption of highly nutritious B12 sources. That means you can enjoy a delicious dish of sautéed beef kidneys with onions and garlic. Or if you're not much into eating organ meats, try One Earth Health's grass-fed organ supplements.
Vitamin B12 Content in Beef Kidney
Beef kidney is an excellent source of vitamin B12. A 100-gram serving of raw beef kidney contains an impressive 27.5 micrograms (μg) of vitamin B12, which is more than 11 times the recommended daily value for adults. This high concentration of B12 in beef kidney surpasses many other dietary sources, such as:
- Trout (rainbow, wild, cooked): 5.4 μg per 100 grams
- Salmon (Atlantic, farmed, cooked): 4.8 μg per 100 grams
- Tuna (bluefin, cooked): 9.3 μg per 100 grams
- Beef (top sirloin, lean, cooked): 2.4 μg per 100 grams
- Yogurt (plain, low fat): 1.4 μg per 100 grams
- Cheese (swiss): 3.3 μg per 100 grams
- Egg (whole, hard-boiled): 0.6 μg per 50 grams (1 large egg)
One of the key advantages of obtaining vitamin B12 from beef kidney is its excellent bioavailability. The two naturally occurring, bioactive forms of B12 found in animal-based foods—methylcobalamin and adenosylcobalamin—are present in beef kidney. These forms are readily absorbed and utilized by the human body, requiring minimal conversion.
By consuming beef kidney, you provide your body with a highly bioavailable and readily usable form of vitamin B12, supporting different aspects of health.
Beef Kidney Nutrition Facts
Beef kidney is a true nutritional powerhouse. Beef kidney is an excellent source of vitamins, minerals, and other essential nutrients. Kidney meat is also a quality source of protein, iron, zinc, and selenium. These nutrients work synergistically with vitamin B12 in beef kidney to give your body the tools it needs to perform at its best.
According to the U.S. Department of Agriculture, a 100-gram serving of raw beef kidney contains:
- 99kcal energy
- 3.09g fat
- 0.29g carbs
- 13mg calcium
- 4.6mg iron
- 17mg magnesium
- 257mg phosphorus
- 262mg potassium
- 182mg sodium
- 1.92mg zinc
- 9.4mg vitamin C
- 2.84mg riboflavin (vitamin B2)
- 8.63mg niacin (vitamin B3)
- 3.65mg vitamin B6
This translates to 337% of the daily value (DV) for vitamin A and 28% DV for iron. With only 99 calories and 3.09 grams of fat, beef kidney is a nutrient-dense choice and an excellent addition to a healthy, balanced diet.
While beef kidney is incredibly nutritious, some people may not enjoy the taste or texture of organ meats. Many find them difficult or unappealing to prepare. For those who want to obtain the benefits of beef kidney without actually eating the organ itself, our high-quality supplements can be a convenient alternative.
Order the Best Beef Kidney Supplements
One Earth Health offers a range of supplements that provide all the beneficial nutrients found in beef kidney, such as vitamin B12, iron, and zinc, in an easy-to-take form. Our products are carefully formulated to ensure optimal absorption and bioavailability, making them an excellent choice for those seeking to support their overall health and well-being without consuming variety meats.
Sourced from ethically-raised, grass-fed cattle in New Zealand, our organ supplements contain no harmful additives. Never settle for mediocre supplements when you can have the best. One Earth Health’s products are a premier choice for your health.
Vitamin B12 in Beef Kidney FAQ
How much B12 is in a beef spleen?
Beef spleen is an excellent source of vitamin B12, providing approximately 15 to 25 micrograms (mcg) per 100 grams. This amount significantly surpasses the recommended daily intake of 2.4 mcg for adults. The high B12 content in beef spleen supports energy levels, cardiovascular health, and the production of essential amino acids.
Incorporating beef spleen into your diet ensures adequate B12 levels, supporting overall health, especially energy metabolism, red blood cell production, and nerve function. This nutrient-dense organ meat also provides trace minerals such as iron, selenium, and copper, contributing to a balanced and nutrient-rich diet.
Does vitamin B12 affect kidneys?
Vitamin B12 plays a vital role in health, especially energy metabolism and cardiovascular function. Its direct impact on kidney health is limited. B12 deficiency can lead to elevated homocysteine levels, which may cause cardiovascular disease and, consequently, kidney dysfunction. For those with kidney health issues or chronic kidney disease, it’s important to maintain adequate B12 levels.
How much B12 is in beef liver?
Beef liver is incredibly rich in vitamin B12, offering around 60 micrograms (mcg) per 100 grams. This high concentration makes beef liver one of the top dietary sources of B12, far exceeding the daily recommended intake of 2.4 mcg. Regular consumption of beef liver can prevent B12 deficiency, support red blood cell production, energy generation, and cognitive function. Beef liver is also a great source of vitamin A, iron, and essential amino acids.
What blocks B12 absorption?
Vitamin B12 absorption can be hindered by:
- A lack of intrinsic factor (a protein produced in the stomach)
- Certain medications like proton pump inhibitors and metformin
- Gastrointestinal conditions such as Crohn's disease and celiac disease
- Excessive alcohol consumption
- Poor dietary habits
- High levels of dietary fiber and certain food additives
To maintain adequate B12 levels, address these issues through proper medical treatment and dietary adjustments.
What is the #1 food highest in B12?
Clams are the top food source of vitamin B12, providing a staggering 98.9 micrograms (mcg) per 100 grams. This is significantly higher than the daily recommended intake of 2.4 mcg, making clams an excellent choice for boosting B12 levels. Consuming clams regularly can prevent B12 deficiency, support energy levels, red blood cell production, and overall cardiovascular health. Other excellent sources of B12 include beef liver, sardines, mackerel, and fortified foods.
Can too much B12 cause kidney stones?
There is no direct evidence linking high vitamin B12 intake with kidney stone formation. Vitamin B12 is water-soluble, and excess amounts are typically excreted in the urine, reducing the risk of accumulation and potential harm. Those with pre-existing kidney conditions should be cautious with all supplements and consult healthcare professionals before starting any new vitamin regimen. In general, consuming B12 within the recommended limits is safe and beneficial for most people without posing a risk for kidney stones.
Do meat eaters lack B12?
Generally, meat eaters do not lack vitamin B12 because animal products are rich sources of this essential nutrient. Foods like beef, poultry, fish, and dairy provide ample B12, supporting energy levels, red blood cell production, and preventing cardiovascular disease. Certain factors such as poor absorption, gastrointestinal disorders (e.g., Crohn's disease, celiac disease), and medications can still lead to B12 deficiencies even in those who consume meat regularly. Ensure a well-balanced diet and address any underlying health issues to maintain adequate B12 levels and prevent deficiency-related health problems.
Does drinking water lower B12 levels?
Water does not lower vitamin B12 levels. B12 is a water-soluble vitamin, meaning that any excess is excreted in the urine, but normal hydration does not significantly impact B12 levels. Maintaining adequate hydration is important for overall health, including proper kidney function and detoxification processes. Adequate hydration supports cardiovascular health and energy metabolism. Proper hydration and a balanced diet work together to support overall well-being without adversely affecting B12 levels. To ensure sufficient B12 levels, consume B12-rich foods such as meat, fish, dairy, and fortified cereals.
Can caffeine cause B12 deficiency?
Caffeine itself does not directly cause vitamin B12 deficiency, but excessive caffeine consumption can lead to gastrointestinal issues, which may impair nutrient absorption. High caffeine intake also increases the excretion of certain vitamins and minerals, including B12, through urine.
Try to balance caffeine consumption with a nutrient-rich diet that includes B12 sources such as meat, fish, dairy, and fortified cereals. A well-rounded diet and moderate caffeine intake can prevent potential nutrient deficiencies and support overall health, energy levels, and cognitive function.
Resources
Bailey RL, van Wijngaarden JP. The Role of B-Vitamins in Bone Health and Disease in Older Adults. Curr Osteoporos Rep. 2015 Aug;13(4):256-61. doi: 10.1007/s11914-015-0273-0. PMID: 26017584.
Office of Dietary Supplements - Vitamin B12. (n.d.). https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
FoodData Central. (n.d.-b). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169449/nutrients
Further Reading
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