What is Vitamin B12, and Why Do You Need It?
Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that plays a key role in red blood cell formation, neurological function, and DNA synthesis. A deficiency can lead to fatigue, memory issues, and nerve damage, making it crucial to include enough B12 in your daily diet.
In this blog, we cover the top vitamin B12-rich foods—including both animal-based and fortified plant-based sources—to help you maintain optimal health, especially if you follow a vegetarian or vegan diet.
Which Foods Are Highest in Vitamin B12?
Vitamin B12 is present in animal-based foods like fish, meat, poultry, eggs, and dairy products. Plant foods do not contain vitamin B12.
However, fortified breakfast cereals and fortified dietary yeasts are the nutritional assets rich in Vitamin B12.
- Milk and dairy products are among the richest sources of Vitamin B12.
- A 250 ml serving of cow’s milk provides about half of the daily recommended intake (around 46%) of Vitamin B12.
- Cheese, particularly Swiss cheese, is also a significant source, with 50 grams containing approximately 1.5 micrograms of Vitamin B12.
- Yoghurt is another excellent option, offering around 16% of the daily requirement per 170 grams.
- Paneer, or cottage cheese, is also rich in Vitamin B12, providing approximately 20% of the daily Vitamin B12 needs per 100 grams.
- For vegetarians, fortified foods such as cereals and nutritional yeast can also help meet their Vitamin B12 requirements.
Including these foods in your diet can help ensure an adequate intake of this essential nutrient, which is crucial for maintaining healthy nerve cells and producing DNA.
Here is a list of foods that are high in Vitamin B1:
| Foods | Micrograms per serving | Percent Daily Value |
| Beef liver (per 85 g) | 70.7 | 2,944 |
| Nutritional yeast, about ¼ cup | 8.3 – 24 | 346 – 1,000 |
| Salmon (per 85 g) | 2.6 | 108 |
| Tuna (per 85 g) | 2.5 | 104 |
| Beef (per 85 g) | 2.4 | 100 |
| Milk, 2% milkfat, 1 cup | 1.3 | 54 |
| Yoghurt, plain, fat-free (per 170 g) | 1.0 | 43 |
| Breakfast cereals | 0.6 | 25 |
| Cheese, cheddar (per 42.5 g) | 0.5 | 19 |
| Egg, whole, cooked, 1 large | 0.5 | 19 |
Top 11 Vitamin B12-Rich Foods You Should Eat
Vitamin B12 is predominantly found in animal-based foods, making meat, fish, eggs, and dairy products excellent dietary sources of this essential nutrient. Tuna, ham, oysters, and fortified cereals are notable examples.
Embracing these foods in your diet provides a myriad of health benefits. Including a variety of these nutrient-rich foods ensures an adequate supply of Vitamin B12, promoting optimal well-being and functioning of vital bodily systems.
Here’s a list of 11 foods rich in vitamin B1:
- Animal liver and kidneys
- Clams
- Sardines
- Fortified cereal
- Tuna
- Fortified nutritional yeast
- Trout
- Salmon
- Fortified non-dairy milk
- Milk and dairy products
- Eggs
1. Animal Liver and Kidneys
Animal livers, such as those from goats, lambs, or chickens, and kidneys are excellent sources of vitamin B12. They are nutrient-dense and provide a significant amount of this essential vitamin. Including small portions of liver or kidneys in your diet can help meet your vitamin B12 needs.
2. Clams
Clams are a nutrient powerhouse, and they are also one of the incredible sources of vitamin B12. A small serving of clams can provide a substantial amount of this vitamin. Enjoy them steamed, in soups, or added to pasta dishes for a flavourful and nutritious meal.
3. Sardines
Sardines are a good source of omega-3 fatty acids and vitamin B12. These small fish are rich in essential nutrients and can be enjoyed grilled, canned in olive oil, or added to salads to boost B vitamins and healthy fats.
4. Fortified Cereal
Fortified breakfast cereals are a convenient source of vitamin B12, particularly for individuals following a vegetarian or vegan diet. Many types of cereal are fortified with this vitamin, making them a convenient option for meeting your daily requirements. Look for whole grain options and check the nutrition labels for the vitamin B12 content.
5. Tuna
Tuna is a versatile fish that provides a rich source of protein and vitamin B12. Canned tuna is readily available and can be used in salads, sandwiches, or pasta dishes to boost your intake of this essential vitamin.
6. Fortified Nutritional Yeast
Fortified nutritional yeast is considered one of the top sources of vitamin B12 for vegetarians and vegans. While natural yeast is not naturally rich in vitamin B12, specific dietary yeasts are often fortified with this essential nutrient, making them an excellent option for addressing deficiencies. These fortified yeast products are specifically designed to provide a reliable source of vitamin B12 for individuals following plant-based diets.
7. Trout
Trout is widely regarded as one of the healthiest fish options available. It is an incredible source of essential minerals like phosphorus, selenium, and manganese. Trout is highly prized for its exceptional nutritional profile and is considered one of the top sources of vitamin B12. It is an excellent choice for individuals looking to boost their B12 intake while enjoying a delicious and nutritious meal.
8. Salmon
Salmon is one of the best natural sources of vitamin B12, offering over 100% of the daily requirement in a standard 85-gram serving. It’s also packed with heart-healthy omega-3 fatty acids. It also contains essential vitamins, and salmon is a rich source of high-quality protein. Incorporating salmon into your diet ensures an adequate intake of vitamin B12 and provides numerous health benefits associated with omega-3 fatty acids.
9. Fortified Non-Dairy Milk
Non-dairy milks, such as those made from almonds, soy, and rice, have become a viable alternative to dairy for those seeking a vitamin B12-rich option. Fortified non-dairy milk is a convenient and accessible way for vegans, vegetarians, and individuals with lactose intolerance to incorporate vitamin B12 into their diets, ensuring optimal health and nutrition.
10. Milk and Dairy Products
Cheese and yoghurt are delicious and nutritious protein sources and essential vitamins, including vitamin B12. These dairy products play a significant role in boosting vitamin B12 levels, particularly in individuals who have a deficiency. Incorporating milk and dairy products into your diet can help ensure an adequate intake of vitamin B12, supporting overall health and well-being.
Also Read: Plant-based Milk Benefits
11. Eggs
Eggs are a nutritious source of vitamin B12, which is essential for maintaining a balanced vitamin intake. For individuals with a vitamin B12 deficiency, consuming a whole egg, including the yolk, is recommended.
Also Read: Egg Benefits
What are Vitamin B12 Supplements & When to Take Them?
Did you know 3/4th of the Indian population (around 75% of Indians) are deficient in vitamin B12?
Vitamin B12 supplements are synthetic forms of vitamin B12 that are taken orally or administered through injections to increase the intake of this essential nutrient. Vitamin B12 supplements are available in various forms, including tablets, capsules, sublingual tablets (administered under the tongue), and injections.
They are commonly recommended for individuals with a vitamin B12 deficiency, which can occur due to various factors, including a poor diet, certain medical conditions, or absorption issues.
Doctors often prescribe supplements to address vitamin B12 deficiencies and prevent related health issues such as anaemia and neurological problems. They provide a concentrated dose of vitamin B12, allowing for efficient absorption and utilisation by the body.
It is essential to consult a doctor before taking vitamin B12 supplements, as they may interact with certain medications and have potential side effects.
Who Needs Vitamin B12 Supplements?
Individuals who do not consume adequate vitamin B12 in their diet are at risk of developing a deficiency in this essential nutrient. In such cases, doctors may advise increasing the consumption of vitamin B12-rich foods or considering supplements to restore balance.
Vitamin B12 is crucial in the human body and plays a vital role in essential functions. Individuals can enhance their overall health and well-being by incorporating foods rich in vitamin B12 into their diet.
Signs & Symptoms of Vitamin B12 Deficiency
Vitamin B12 deficiency occurs when there is insufficient vitamin B12 in the body. This essential nutrient is crucial for the adequate functioning of the red blood cells, DNA synthesis and the nervous system.
A deficiency in vitamin B12 can lead to various symptoms, including fatigue, weakness, nerve problems, and anaemia. It is essential to diagnose and treat vitamin B12 deficiency to prevent further complications.
Also Read: Vitamins B Complex Deficiency
Symptoms of Vitamin B12 Deficiency
- Mood swings
- Memory loss
- Pale skin
- Appetite loss
- Fever
- Mouth ulcers
- Numbness
- Blurred vision
- Weakness
- Sweating
- Fatigue
- Breathlessness
- Nerve damage
- Depression
Best Supplements for Treating Vitamin B12 Deficiency
Over-the-counter (OTC) medicines for vitamin B12 deficiency are available as oral supplements. These supplements contain synthetic forms of vitamin B12, such as cyanocobalamin or methylcobalamin. They can be purchased without a prescription and are commonly used to address vitamin B12 deficiencies. It is vital to follow the recommended dosage instructions on the packaging.
Takeaway: Maintaining Optimum Vitamin B12 Levels
Whether you’re aiming to boost energy, support your nervous system, or prevent anaemia, vitamin B12 is a must-have nutrient in your diet. Include animal-based options like liver, fish, and eggs—or go for fortified plant-based alternatives like cereals and non-dairy milk if you’re vegan or vegetarian.
Supplements are also a reliable solution for individuals at risk of deficiency, particularly older adults or those with absorption issues.
Stay on top of your nutritional health—shop for doctor-prescribed vitamin B12 supplements via the Truemeds app and get them delivered to your doorstep.
You can download our user-friendly Truemeds app for easy access to medicine at low rates. Submit your prescription to our platform to receive branded and generic medications. Enjoy savings on purchases and the added convenience of free home delivery on relevant orders across India*.
Expert Quote
“Vitamin B12 deficiency can be identified early and managed effectively through diet or supplementation. If you’re experiencing fatigue, mood changes, or brain fog, consult your doctor for effective management.”
Apoorva Sharma
Frequently Asked Questions (FAQs)
In Ayurveda, no specific medicine is considered the best for increasing vitamin B12 levels. Ayurveda emphasises a holistic approach to health, offering various herbal formulations and dietary recommendations to promote overall well-being. However, when it comes to vitamin B12 deficiency, the primary treatment is usually through B12 supplements or injections prescribed by medical professionals.
Taking oral supplements or receiving B12 injections can help replenish your B12 levels more rapidly. Consult a doctor to choose the appropriate dosage and method of administration.
Vegetables are generally not significant sources of vitamin B12. However, some fermented plant-based foods may contain small amounts of B12 due to bacterial fermentation. These include sauerkraut, a fermented cabbage product rich in trace amounts of vitamin B12, and kimchi, a traditional Korean side dish made from fermented vegetables, including cabbage and radishes, which can contain minimal levels of B12.
Animal-based foods, like shellfish, and organ meat like liver, kidneys, meat, and eggs, are the highest sources of vitamin B12
In cases of B12 deficiency, it’s generally recommended to avoid foods that may hinder B12 absorption or interfere with its utilisation, like highly processed and refined foods and alcohol.
To naturally enhance B12 absorption, you can focus on certain dietary and lifestyle factors. Consuming foods rich in B12, such as animal products, fortified plant-based foods, and seafood, can help increase the absorption of this vitamin. Pairing vitamin B12-rich foods with sources of folate, such as leafy green vegetables, can also support absorption.
No specific juice is known to boost vitamin B12 levels directly. Vitamin B12 is predominantly found in animal-based foods, so incorporating those into your diet is the most effective way to increase your B12 levels. However, consuming juices rich in vitamin C, such as orange juice, can indirectly support B12 absorption.
Vitamin B-12 is generally considered safe when taken in appropriate doses. However, some individuals may experience specific side effects, although they are rare. Potential side effects of vitamin B-12 supplementation may include headache, nausea, vomiting, diarrhoea, skin rash, itching, or an allergic reaction.
The appropriate dosage of vitamin B-12 can vary depending on individual needs and health conditions. It is recommended to consult with a doctor for personalised dosage recommendations.
Vitamin B-12 can potentially lead to side effects, although they are relatively rare. Some individuals may experience adverse reactions such as mild diarrhoea, upset stomach, or allergic reactions like itching and rash. However, it’s advisable to consult a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking medications.
Methylcobalamin is considered one of the most potent forms of vitamin B12 available. It is a biologically active form of B12 that the body can readily utilise. However, the form of B12 may depend on individual needs and preferences, and it is best to consult a doctor for guidance.
Fruits typically don’t contain significant amounts of vitamin B12. Animal-based foods, such as meat, fish, and dairy, are better sources of the vitamin. Consider fortified plant-based alternatives for B12 in a vegan diet.
Vegetables typically contain very little vitamin B12, and while leafy greens like spinach and kale may have trace amounts, they aren’t reliable sources. For adequate B12 intake, it’s best to rely on animal-based foods or fortified plant-based alternatives, such as cereals and nutritional yeast.
Ensuring a balanced diet containing vitamin B12-rich foods like meat, fish, eggs, dairy, and fortified plant-based foods will help you meet your daily B12 needs.
Dry fruits aren’t significant sources of vitamin B12. Opt for animal-based foods or fortified plant-based options for sufficient B12 intake.
Various B12 supplements are available, and the specific name may vary by brand. Common ones include cyanocobalamin and methylcobalamin. Consult a healthcare professional for personalised advice.
References
- Patel, S. V., Makwana, A. B., Gandhi, A. U., Tarani, G., Patel, J., & Bhavsar, V. (2022). Factors associated with vitamin B12 deficiency in adults attending tertiary care Hospital in Vadodara: a case control study. The Egyptian Journal of Internal Medicine, 34(1). https://doi.org/10.1186/s43162-022-00104-0
- Duplessis, M., Fréchette, A., Poisson, W., Blais, L., & Ronholm, J. (2021). Refining Knowledge of Factors Affecting Vitamin B12 Concentration in Bovine Milk. Animals, 11(2), 532. https://doi.org/10.3390/ani11020532
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