What is Vitamin B12?
Vitamin B12, or cobalamin, is a vital water-soluble vitamin crucial in various bodily functions. It is a part of the B-vitamin family and is necessary for forming red blood cells, DNA synthesis, nerve function, and the metabolism of proteins and fats.
Adequate levels of vitamin B12 are essential for maintaining overall health, supporting the nervous system, promoting brain function, and preventing anaemia.
Deficiency in vitamin B12 can lead to fatigue, weakness, nerve damage, memory problems, and other complications. Therefore, it is essential to ensure sufficient intake of vitamin B12 foods through a balanced diet or supplementation, particularly for individuals following vegetarian or vegan diets or those with conditions that impair vitamin B12 absorption.
What Food is 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 of 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 of Vitamin B12. Cheese, particularly Swiss cheese, is also a significant source, with 50 grams containing approximately 1.5 micrograms of Vitamin B12. Yogurt 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 about 20% of the daily Vitamin B12 needs per 100 grams. For vegetarians, fortified foods like cereals and nutritional yeast can also help meet 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 the list of foods that are high in Vitamin B1:
| Foods | Micrograms per serving | Percent Daily Value |
| Beef liver (per 85 gm) | 70.7 | 2,944 |
| Nutritional yeast, about ¼ cup | 8.3 – 24 | 346 – 1,000 |
| Salmon (per 85 gm) | 2.6 | 108 |
| Tuna (per 85 gm) | 2.5 | 104 |
| Beef (per 85 gm) | 2.4 | 100 |
| Milk, 2% milkfat, 1 cup | 1.3 | 54 |
| Yogurt, plain, fat free (per 170 gm) | 1.0 | 43 |
| Breakfast cereals | 0.6 | 25 |
| Cheese, cheddar (per 42.5 gm) | 0.5 | 19 |
| Egg, whole, cooked, 1 large | 0.5 | 19 |
Top 11 Foods Rich in Vitamin B12
Vitamin B12 is predominantly found in animal-based foods, making meat, fish, eggs, and dairy products excellent dietary sources. 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.
List of 11 foods rich in vitamin B12
- 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 liver, such as goat, lamb or chicken liver, 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 offer omega-3 fatty acids and are a good source of vitamin B12. These small fish have 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, especially for individuals following vegetarian or vegan diets. Many kinds of cereal are fortified with this vitamin, making them an accessible 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 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 vitamin B12 foods for vegetarians. While natural yeast is not naturally rich in vitamin B12, specific nutritional yeasts are fortified with this essential nutrient, making them an excellent option to address 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 as 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 widely recognised as a top vitamin B12 foods, known for its high concentration of omega-3 fatty acids. It is packed with essential vitamins, and salmon is a rich source of high-quality proteins. 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 milk, such as almonds, soy, and rice, has become a vitamin B12 foods alternative for those seeking dairy-free options. Fortified non-dairy milk provides 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 vital in maintaining optimal vitamin balance. For individuals with a vitamin B12 deficiency, consuming a whole egg, including the yolk, is recommended.
Also more: Egg Benefits
What are Vitamin B12 Supplements?
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 different forms, including tablets, capsules, sublingual (under the tongue) tablets, and injections. They are commonly recommended for individuals who have a deficiency of vitamin B12, which can occur due to a variety of factors such as poor diet, certain medical conditions, or problems with absorption.
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 important to note that vitamin B12 supplements should be taken under the guidance of doctors, as they can interact with certain medications and have potential side effects.
Who should take these supplements?
Individuals with little vitamin B12 rich foods are at a 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 critical in our body and is involved in essential functions. Individuals can enhance their overall health and well-being by incorporating foods rich in vitamin B12 into their diet.
What is Vitamin B12 Deficiency?
Vitamin B12 deficiency occurs when there is insufficient vitamin B12 in the body. This essential nutrient is crucial for adequately functioning the red blood cells, DNA synthesis and 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
Recommended Medicines for 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.
Conclusion
Incorporating vitamin B12 rich foods into your diet is crucial for optimal health. Whether you follow a vegetarian, vegan, or non-vegetarian diet, various sources of vitamin B12 are available to suit your dietary preferences. Animal-based foods like meat, fish, dairy, and eggs are excellent natural sources of vitamin B12.
At the same time, fortified plant-based products provide viable options for individuals following a vegetarian or vegan lifestyle. Additionally, vitamin B12 supplements can address deficiencies and ensure adequate intake.
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Frequently Asked Questions (FAQs)
In Ayurveda, no specific medicine is considered the best for increasing vitamin B12 levels. Ayurveda focuses on a holistic approach to health and suggests various herbal formulations and dietary recommendations to support 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, fermented cabbage with 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 absorption. Pairing 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.
If side effects occur from vitamin B-12 supplementation, they are typically mild and transient. The side effects usually do not require specific treatment and resolve independently. However, if you experience severe or persistent side effects, it is essential to seek medical advice.
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.
To naturally boost your Vitamin B12 levels, include vitamin b12 foods like meat, fish, eggs, and dairy products in your diet. Fortified cereals, tofu, and nutritional yeast are also plant-based options.
Fruits typically don’t contain significant amounts of B12. Animal-based foods like meat, fish, and dairy are better sources. Consider fortified plant-based alternatives for B12 in a vegan diet.
Vegetables generally have minimal B12, but leafy greens like spinach and kale contain trace amounts; these two are vitamin B12 vegetables. Animal-based sources or fortified plant-based foods are more reliable.
Ensuring a balanced diet containing vitamin b12 vegetables and fruits and meat, fish, eggs, dairy, or 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 personalized advice.
Disclaimer
The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.
References
- Ankar A, Kumar A. Vitamin B12 deficiency. InStatPearls [Internet] 2022 Jun 5. StatPearls Publishing. [Cited on 2023 July 8]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441923/
- O’Leary F, Samman S. Vitamin B12 in health and disease. Nutrients. 2010 Mar 5;2(3):299-316. [Cited on 2023 July 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257642/
- Vitamin B12 – Health Professional Fact Sheet. [Internet]. [Cited on 2023 July 8]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
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