Vitamin B12 is an essential nutrient that your body cannot make on its own, so you need to get it from your diet or supplements. Vegetarians, pregnant or breastfeeding women, and others at risk of deficiency may want to track their diet closely to make sure they are getting enough.
Vitamin B12 is an essential nutrient for good health. Most people can find it in a variety of foods including animal products. However, people who eat plant-based foods can only get vitamin B12 from fortified foods or supplements.
What is vitamin B12?
This water-soluble vitamin has many important functions for your body. It is necessary to keep your nerves healthy and supports the production of DNA and red blood cells, as well as to maintain normal brain function.
The Reference Daily Intake (RDI) is about 2.4 mcg but slightly higher in pregnant or breastfeeding women.
Vitamin B12 is absorbed into the stomach with the help of a protein called intrinsic factor. This binds to the vitamin B12 molecule and facilitates its absorption into your bloodstream and cells.
Your body stores more vitamin B12 in the liver, so if you use more than RDI, your body will store it for future use. You can develop vitamin B12 deficiency if your body does not produce enough internal substances, or if you do not eat enough vitamin B12-rich foods.
Vitamin B12 is found mainly in animal products, especially meat and dairy products. Fortunately for vegetarians, fortified foods can be good sources of this vitamin, too.
Foods With Vitamin B12
Animal and kidney liver
Meat is one of the most nutritious foods out there. The liver and kidneys, especially from lamb, are rich in vitamin B12. The 3.5-ounce (100-gram) serving of liver provides an amazing 3.571% Daily Value (DV) of vitamin B12.
While lamb liver is generally higher in vitamin B12 than beef or veal liver, the latter two can contain approximately 3,000% DV by 3.5 ounces (100 grams).
Lamb’s liver is also high in copper, selenium, and vitamins A and B2. Lamb kidney, veal, and beef are also high in vitamin B12. Lamb’s kidneys provide about 3,000% of the DV per 3.5-ounce (100-gram) serving. They also provide more than 100% DV of vitamin B2 and selenium.
Clams
Small clams, and chewing shellfish are full of nutrients. This mollusk is a small source of protein and contains a very high concentration of vitamin B12. You can get over 7,000% of DV in just 20 small clams.
Clams, especially for all baby clams, also provide a large iron, about 200% DV in a 100-gram (3.5-ounce) serving small clams. Clams are a good source of antioxidants.
Interestingly, boiled mussels broth also contains high levels of vitamin B12. The canned broth has been shown to provide 113-588% of DV by 3.5 ounces (100 grams).
Sardines
Sardines are small, salty fish with very little water. They are usually sold in canned water, oil, or sauces, though you can also buy fresh ones.
Sardines are very nutritious because they contain almost every single ingredient in good value. 1 cup (150-gram) served with sardines extracted 554% DV with vitamin B12.
Besides, sardines are an excellent source of omega-3 fatty acids, which have been shown to provide many health benefits, such as reducing inflammation and improving heart health.
Beef
Beef is an excellent source of vitamin B12. One roasted iron steak (about 190 grams) provides 467% DV with vitamin B12.
Also, the same amount of steak contains the right amount of vitamins B2, B3, and B6, as well as more than 100% DVs of selenium and zinc.
If you want a high concentration of vitamin B12, it is recommended that you choose from a low-fat meat cut. It is also better to roast or roast instead of frying. This helps maintain vitamin B12 content.
Fortified cereal
This source of vitamin B12 can work well for vegetarians and vegans, as it is synthetic and is not found in animal sources.
Although it is not often recommended as part of a healthy diet, fortified grains can be a good source of B vitamins, especially B12. Diet supplementation is the process of adding non-original nutrients.
For example, Malt-O-Meal Raisin Bran provides 62% of DV with vitamin B12 in one cup (59 grams). The same supply of this grain packs up 29% DV of vitamin B6 and a good amount of vitamin A, folate, and iron.
Studies show that daily fortified foods help increase the concentration of vitamin B12.
In fact, some studies have shown that when participants ingested 1 cup (240 ml) of fortified grain containing 4.8 mcg (200% DV) of vitamin B12 daily for 14 weeks, their vitamin B12 levels significantly increased.
If you choose to use whole-grain cereals to supplement your dietary vitamin B12, make sure you choose a low-sugar supplement and high fiber or whole grains.
Tuna
Tuna is the most widely used fish and is a good source of nutrients, including protein, vitamins, and minerals. Tuna contains high concentrations of vitamin B12, especially in the subcutaneous tissue, known as the black muscle.
The 3.5-ounce (100-gram) serving of cooked tuna contains 453% DV of the vitamin. The same size of the feed also contains a good amount of depleted protein, phosphorus, selenium, and vitamins A and B3.
Canned tuna contains the right amount of vitamin B12. In fact, a can (165 grams) of canned small tuna contains 115% DV water.
Fortified nutritional yeast
Healthy food yeast is a good vegan source of protein, vitamins, and minerals. It is a type of yeast that is grown mainly to be used as food, not as a substitute for bread and beer.
Vitamin B12 is not found naturally in healthy yeast. However, it is often fortified, making it a great source of vitamin B12. As a fortified grain, vitamin B12 in nutritional yeast is vegan-friendly because it is synthetic.
Two tablespoons (15 grams) of healthy food yeast can contain 733% DV of vitamin B12. Other studies added healthy yeast foods to vegetarian diets and found that it increased blood levels of vitamin B12 and helped lower blood markers of vitamin B12 deficiency.
Trout
Rainbow trout is considered to be one of the healthiest fish. These types of saltwater are a great source of protein, healthy fats, and B vitamins.
The 3.5-ounce (100-gram) serving trout fillet provides approximately 312% DV of vitamin B12 and 1,171 mg of omega-3 fatty acids.
Experts recommend that the daily intake of omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) should be 250-500 mg. Trout is also a good source of minerals such as manganese, phosphorus, and selenium.
Salmon
Salmon is known to have a very high concentration of omega-3 fatty acids. However, it is also an excellent source of B vitamins. A lump (178 grams) of cooked salmon can pack 208% of DV with vitamin B12.
The same serving size can also provide 4,123 mg of omega-3 fatty acids. In addition to its high-fat content, salmon provides a high amount of protein, about 40 grams in half (178 grams).
Fortified non-dairy milk
Nondairy milk is popular among those who want a vegan alternative to nutritious dairy milk. While soybeans, almonds, and rice do not naturally contain vitamin B12, it is often fortified, making it an excellent source of this vitamin.
One example is soy milk, which can provide up to 86% DV of vitamin B12 in one cup (240 ml). For this reason, the non-dairy formula can be a great way for those who want to increase their vitamin B12 intake and avoid deficiency.
Similar to vitamin B12 in other sources with strong immunity, vitamin B12 in nondairy milk is synthetically, and therefore vegan-friendly.
Milk and dairy products
Milk and dairy products such as yogurt and cheese are great sources of protein and several vitamins and minerals, including vitamin B12.
One cup (240 ml) of whole milk provides 46% DV with vitamin B12. Cheese is also a rich source of vitamin B12. One large piece (22 grams) of Swiss cheese can contain about 28% of DV.
Full-fat yogurt can be a reputable source. It has even been shown to help improve vitamin B12 levels in vitamin-deficient people.
Interestingly, studies have shown that the body absorbs vitamin B12 in milk and dairy products better than vitamin B12 in cattle, fish, or eggs.
For example, a study of more than 5,000 people showed that milk was more effective than fish by increasing vitamin B12 levels.
Eggs
Eggs are a good source of complete protein and B vitamins, especially B2 and B12. Two large eggs (100 grams) provide about 46% DV for vitamin B12 and 39% DV for vitamin B2.
Studies have shown that egg yolks have higher levels of vitamin B12 than white eggs and that vitamin B12 egg yolks are easier to absorb. Therefore, it is recommended that you eat whole eggs instead of just white ones.
In addition to getting a good dose of vitamin B12, you will get a healthy amount of vitamin D. Eggs are one of the few foods that naturally contain them, with 11% DV in two large eggs.
Should you take vitamin B12 supplements?
Vitamin B12 supplementation is recommended for people at risk of vitamin B12 deficiency. These include older adults, pregnant or lactating women, vegetarians and vegetarians, people with intestinal problems, and those who have abdominal surgery.
Like vitamin B12 in well-protected sources, vitamin B12 in supplements is synthetic, so it is useful for vegans. Vitamin B12 supplements can be found in many ways. You can swallow them, chew them, drink them, or put them under your tongue. Your healthcare provider can inject you with vitamin B12.
Studies have shown that vitamin B12 is taken orally and by muscle, and injection is equally effective in restoring vitamin B12 levels in people who do not have the vitamin. In fact, the study found that people with low levels of vitamin B12 filled their stores after 90 days of supplementation or vitamin B12 injections.
However, not all vitamin B12 deficiency is caused by malnutrition. Sometimes it is caused by a deficiency of internal factors, the protein needed to properly absorb vitamin B12.
Lack of internal factors is more common in the elderly and is often associated with an autoimmune disease known as acute anemia. The most common treatment for severe anemia is lifelong vitamin B12, but small amounts of vitamin B12 are absorbed without internal factors. One review concluded that taking 1,000 mcg daily is an effective injection.
FAQ
Where does B12 come from naturally?
Vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5]. In addition, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability.
