Better Living uses affiliate links. If you make a purchase through them, we may receive a small commission (for which we are deeply grateful) at no cost to you.
Vitamin B12 is a water-soluble vitamin that plays a vital role in many aspects of your health. It’s essential for the production of red blood cells, the maintenance of nerve function, the synthesis of DNA, and the metabolism of homocysteine, an amino acid that can increase the risk of cardiovascular disease. Vitamin B12 is also involved in the regulation of mood, memory, and cognitive function. Some studies have suggested that adequate intake of vitamin B12 may protect against age-related cognitive decline and dementia.
Vitamin B12 deficiency is a common and serious health problem that can affect anyone, especially vegans, vegetarians, older adults, and people with certain medical conditions. B12 deficiency can cause a range of symptoms, such as fatigue, weakness, anemia, tingling, numbness, depression, confusion, and even irreversible nerve damage.
It’s important to ensure that you eat enough vitamin B12 rich foods, or take a high-quality supplement.
In this comprehensive guide, we will
- Explore the top foods that are high in vitamin B12
- Answer some frequently asked questions about this essential nutrient
- Provide tips on how to prevent and treat vitamin B12 deficiency and how to choose the best vitamin B12 supplements for your needs
QUICK CHART: Vitamin B12 Content per 3-Ounce (85-Gram) Serving or Specified Unit
| Food Source | Serving Size | B12 Content (mcg) | % of RDA |
|---|---|---|---|
| Animal Sources: | |||
| Clams | 3 ounces (oz) | 84.1 | 3,504% |
| Oysters | 3 oz | 24.5 | 1,021% |
| Liver (lamb, beef, or veal) | 3 oz | 70–85 | 2,917–3,542% |
| Trout | 3 oz | 5.4 | 225% |
| Salmon | 3 oz | 3.8 | 158% |
| Tuna | 3 oz | 1.8 | 75% |
| Haddock | 3 oz | 1.8 | 75% |
| Sardines | 3 oz | 7.6 | 317% |
| Crab | 3 oz | 7.6 | 317% |
| Beef | 3 oz | 1.6 | 67% |
| Milk | 1 cup | 1.5 | 63% |
| Yogurt | 7 oz | 1 | 42% |
| Ham | 3 oz | 0.6 | 25% |
| Eggs | 1 egg | 0.6 | 25% |
| Chicken breast | 3 oz | 0.4 | 17% |
| Turkey | 3 oz | 0.3 | 13% |
| Vegetarian Sources: | |||
| Fortified cereal | 1 cup (30 grams) | 6 | 250% |
| Fortified soy milk | 1 cup (240 ml) | 3 | 125% |
| Fortified tofu | Half cup (126 grams) | 2.4 | 100% |
| Nonfat plain Greek yogurt | 6-ounce (170-gram) cont. | 1.3 | 54% |
| Low-fat milk | 1 cup (240 ml) | 1.2 | 50% |
| Cheese (per ounce) | 1 ounce (28 grams) | 0.5–0.9 | 21–38% |
| Nutritional yeast | 3 tablespoons (tbsp) | 24 | 1,000% |
| Tempeh | Half cup (113 grams) | 1.7 | 71% |
| Miso | 1 tablespoon (17 grams) | 0.1 | 4% |
| Nori | 1 sheet (2.5 grams) | 0.2 | 8% |
| Vegan Sources: | |||
| Fortified plant-based meats | Varies | 0.3–2.5 | 13–104% |
| Fortified plant-based yogurts | 5.3-ounce (150-gram) cont. | 0.6–1.5 | 25–63% |
| Fortified plant-based cheeses | 1/4 cup (28 grams) | 0.4–0.6 | 17–25% |
| Fortified energy bars | Varies | 0.3–0.6 | 13–25% |
| Fortified plant-based milks | 1 cup (240 ml) | 0.6–1.2 | 25–50% |
| Vitamin B12 supplements | Varies | 25–100 | 1,042–4,167% (per day) |
Note: B12 content can vary depending on brands and specific products. The values provided are approximate averages based on common examples.
16 Top Vitamin B12 Rich Foods
Vitamin B12 is an essential nutrient that plays a key role in maintaining healthy nerve cells, brain function, DNA synthesis, and red blood cell production. It’s also involved in the metabolism of protein, fat, and carbohydrates. Vitamin B12 is only found naturally in animal products, so vegans and vegetarians need to get it from fortified foods or supplements.
💡 The recommended dietary allowance (RDA) for vitamin B12 for adults is 2.4 micrograms (mcg) per day.
Some of the best sources of vitamin B12 are:
- Clams: These shellfish are loaded with vitamin B12, providing 84 mcg per 3-ounce (85-gram) serving, which is 3,500% of the RDA. Clams are also rich in protein, iron, zinc, and selenium.
- Liver: Organ meats, especially from lamb, beef, and veal, are very high in vitamin B12. A 3-ounce (85-gram) serving of lamb liver provides 85.7 mcg of vitamin B12, which is 3,570% of the RDA3. Liver is also a great source of vitamin A, copper, folate, and riboflavin.
- Fortified cereals: Many breakfast cereals are fortified with vitamin B12, which can help vegetarians and vegans meet their needs. One cup (30 grams) of bran flakes cereal can provide 6 mcg of vitamin B12, which is 250% of the RDA4. Fortified cereals are also a good source of fiber, iron, and other B vitamins.
- Trout: This freshwater fish is an excellent source of vitamin B12, as well as omega-3 fatty acids, which are beneficial for heart and brain health. A 3-ounce (85-gram) serving of rainbow trout provides 5.4 mcg of vitamin B12, which is 225% of the RDA5. Trout is also high in protein, selenium, phosphorus, and vitamin D.
- Salmon: Another oily fish that is rich in vitamin B12 is salmon. A 3-ounce (85-gram) serving of sockeye salmon provides 4.9 mcg of vitamin B12, which is 204% of the RDA. Salmon is also a great source of omega-3 fatty acids, protein, vitamin D, selenium, and potassium.
- Tuna: Tuna is a popular and versatile fish that can be enjoyed fresh or canned. A 3-ounce (85-gram) serving of canned light tuna in water provides 2.5 mcg of vitamin B12, which is 104% of the RDA. Tuna is also high in protein, niacin, vitamin B6, and selenium.
- Beef: Beef is a good source of vitamin B12, especially lean cuts like sirloin and tenderloin. A 3-ounce (85-gram) serving of cooked beef provides 1.5 mcg of vitamin B12, which is 63% of the RDA. Beef is also high in protein, zinc, iron, and vitamin B6.
- Nonfat plain Greek yogurt: Yogurt is a fermented dairy product that contains beneficial probiotics, as well as vitamin B12. A 6-ounce (170-gram) container of nonfat plain Greek yogurt provides 1.3 mcg of vitamin B12, which is 54% of the RDA. Yogurt is also a good source of protein, calcium, and vitamin B2.
- Low-fat milk: Milk is another dairy product that is high in vitamin B12, as well as calcium, protein, and vitamin D. One cup (240 ml) of low-fat milk provides 1.2 mcg of vitamin B12, which is 50% of the RDA.
- Ham: Ham is a type of cured pork that can be eaten as a main dish or added to sandwiches, salads, and soups. A 3-ounce (85-gram) serving of cooked ham provides 0.6 mcg of vitamin B12, which is 25% of the RDA. Ham is also a good source of protein, thiamine, and zinc.
- Egg: Eggs are a complete protein source that also contain vitamin B12, especially in the yolk. One large egg provides 0.6 mcg of vitamin B12, which is 25% of the RDA. Eggs are also high in protein, choline, selenium, and vitamin D.
- Chicken breast: Chicken is a lean and versatile meat that can be prepared in many ways. A 3-ounce (85-gram) serving of cooked chicken breast provides 0.3 mcg of vitamin B12, which is 13% of the RDA. Chicken is also high in protein, niacin, phosphorus, and vitamin B6.
- Cheese: Cheese is a delicious and nutritious dairy product that can be eaten on its own or added to various dishes. Cheese is a good source of vitamin B12, as well as calcium, protein, and fat. The amount of vitamin B12 in cheese varies depending on the type and brand, but some of the highest sources are Swiss cheese (0.9 mcg per ounce or 28 grams), mozzarella cheese (0.6 mcg per ounce or 28 grams), and feta cheese (0.5 mcg per ounce or 28 grams).
- Crab: Crab is a type of shellfish that is low in fat and high in protein and vitamin B12. A 3-ounce (85-gram) serving of cooked crab provides 9.8 mcg of vitamin B12, which is 408% of the RDA. Crab is also a good source of zinc, copper, selenium, and vitamin B6.
- Fortified soy milk: Soy milk is a plant-based alternative to cow’s milk that is often fortified with vitamin B12 and other nutrients. One cup (240 ml) of fortified soy milk can provide 3 mcg of vitamin B12, which is 125% of the RDA. Soy milk is also a good source of protein, calcium, and vitamin D.
- Fortified tofu: Tofu is a soy-based product that can be used as a meat substitute or added to various dishes. Tofu is often fortified with vitamin B12 and other nutrients, especially calcium. Half a cup (126 grams) of fortified tofu can provide 2.4 mcg of vitamin B12, which is 100% of the RDA. Tofu is also a good source of protein, iron, and magnesium.
10 Best Vegetarian B12 Vitamin Sources
Vegetarians who do not eat any animal products need to get vitamin B12 from fortified foods or supplements. However, vegetarians who consume some animal products, such as eggs and dairy, can get some vitamin B12 from these sources.
Here are 10 of the best vegetarian sources of vitamin B12:
- Fortified cereals: As mentioned above, many breakfast cereals are fortified with vitamin B12, which can help vegetarians meet their needs. One cup (30 grams) of bran flakes cereal can provide 6 mcg of vitamin B12, which is 250% of the RDA.
- Fortified soy milk: Soy milk is a plant-based alternative to cow’s milk that is often fortified with vitamin B12 and other nutrients. One cup (240 ml) of fortified soy milk can provide 3 mcg of vitamin B12, which is 125% of the RDA.
- Fortified tofu: Tofu is a soy-based product that can be used as a meat substitute or added to various dishes. Tofu is often fortified with vitamin B12 and other nutrients, especially calcium. Half a cup (126 grams) of fortified tofu can provide 2.4 mcg of vitamin B12, which is 100% of the RDA.
- Nonfat plain Greek yogurt: Yogurt is a fermented dairy product that contains beneficial probiotics, as well as vitamin B12. A 6-ounce (170-gram) container of nonfat plain Greek yogurt provides 1.3 mcg of vitamin B12, which is 54% of the RDA.
- Low-fat milk: Milk is another dairy product that is high in vitamin B12, as well as calcium, protein, and vitamin D. One cup (240 ml) of low-fat milk provides 1.2 mcg of vitamin B12, which is 50% of the RDA.
- Cheese: Cheese is a delicious and nutritious dairy product that can be eaten on its own or added to various dishes. Cheese is a good source of vitamin B12, as well as calcium, protein, and fat. The amount of vitamin B12 in cheese varies depending on the type and brand, but some of the highest sources are Swiss cheese (0.9 mcg per ounce or 28 grams), mozzarella cheese (0.6 mcg per ounce or 28 grams), and feta cheese (0.5 mcg per ounce or 28 grams).
- Egg: Eggs are a complete protein source that also contain vitamin B12, especially in the yolk. One large egg provides 0.6 mcg of vitamin B12, which is 25% of the RDA. Eggs are also high in protein, choline, selenium, and vitamin D.
- Nutritional yeast: Nutritional yeast is a deactivated yeast that is often used as a vegan cheese substitute or a seasoning. It has a nutty and cheesy flavor and is usually fortified with vitamin B12 and other nutrients. Two tablespoons (16 grams) of nutritional yeast can provide 9.6 mcg of vitamin B12, which is 400% of the RDA. Nutritional yeast is also a good source of protein, fiber, and zinc.
- Tempeh: Tempeh is a fermented soy product that has a firm and chewy texture. It can be used as a meat alternative or added to various dishes. Tempeh is naturally rich in protein, fiber, iron, and calcium, and some brands are also fortified with vitamin B12. Half a cup (113 grams) of tempeh can provide 1.7 mcg of vitamin B12, which is 71% of the RDA.
- Miso: Miso is a fermented soy paste that is used to make soups, sauces, and dressings. It has a salty and savory flavor and is rich in probiotics, antioxidants, and phytochemicals. Miso may also contain some vitamin B12, depending on the type and fermentation process. One tablespoon (17 grams) of miso can provide 0.1 mcg of vitamin B12, which is 4% of the RDA.
- Nori: Nori is a type of edible seaweed that is commonly used to make sushi, wraps, and snacks. It has a mild and salty flavor and is rich in iodine, iron, and fiber. Nori may also contain some vitamin B12, depending on the source and processing method. One sheet (2.5 grams) of nori can provide 0.2 mcg of vitamin B12, which is 8% of the RDA.
10 Top Vegan B12 Foods
Vegans who do not eat any animal products need to get vitamin B12 from fortified foods or supplements. This is because vitamin B12 is only found naturally in animal products, and plant sources are either unreliable or insufficient.
Here are 10 of the best vegan sources of vitamin B12:
- Fortified cereals: As mentioned above, many breakfast cereals are fortified with vitamin B12, which can help vegans meet their needs. One cup (30 grams) of bran flakes cereal can provide 6 mcg of vitamin B12, which is 250% of the RDA.
- Fortified soy milk: Soy milk is a plant-based alternative to cow’s milk that is often fortified with vitamin B12 and other nutrients. One cup (240 ml) of fortified soy milk can provide 3 mcg of vitamin B12, which is 125% of the RDA.
- Fortified tofu: Tofu is a soy-based product that can be used as a meat substitute or added to various dishes. Tofu is often fortified with vitamin B12 and other nutrients, especially calcium. Half a cup (126 grams) of fortified tofu can provide 2.4 mcg of vitamin B12, which is 100% of the RDA.
- Fortified plant-based meats: Plant-based meats are products that mimic the taste, texture, and appearance of animal meats, such as burgers, sausages, nuggets, and bacon. They are usually made from soy, wheat, or pea protein, and are often fortified with vitamin B12 and other nutrients. The amount of vitamin B12 in plant-based meats varies depending on the brand and product, but some examples are Beyond Meat burgers (2.5 mcg per patty or 113 grams), Gardein meatless meatballs (1.5 mcg per serving or 85 grams), and MorningStar Farms veggie bacon strips (0.6 mcg per serving or 16 grams).
- Fortified nutritional yeast: Nutritional yeast is a deactivated yeast that is often used as a vegan cheese substitute or a seasoning. It has a nutty and cheesy flavor and is usually fortified with vitamin B12 and other nutrients. Two tablespoons (16 grams) of nutritional yeast can provide 9.6 mcg of vitamin B12, which is 400% of the RDA. Nutritional yeast is also a good source of protein, fiber, and zinc.
- Fortified plant-based yogurts: Plant-based yogurts are products that mimic the taste, texture, and nutrition of dairy yogurts, but are made from plant sources, such as soy, almond, coconut, or oat. They are often fortified with vitamin B12 and other nutrients, such as calcium and vitamin D. The amount of vitamin B12 in plant-based yogurts varies depending on the brand and product, but some examples are Silk soy yogurt (1.5 mcg per 5.3-ounce or 150-gram container), Alpro almond yogurt (0.75 mcg per 5.3-ounce or 150-gram container), and Oatly oat yogurt (0.6 mcg per 5.3-ounce or 150-gram container).
- Fortified plant-based cheeses: Plant-based cheeses are products that mimic the taste, texture, and function of dairy cheeses, but are made from plant sources, such as cashew, almond, soy, or tapioca. They are often fortified with vitamin B12 and other nutrients, such as calcium and vitamin D. The amount of vitamin B12 in plant-based cheeses varies depending on the brand and product, but some examples are Daiya cheddar style shreds (0.6 mcg per 1/4 cup or 28 grams), Violife mature cheddar slices (0.5 mcg per slice or 20 grams), and Follow Your Heart mozzarella style shreds (0.4 mcg per 1/4 cup or 28 grams).
- Fortified energy bars: Energy bars are convenient snacks that provide a boost of energy and nutrition. They are usually made from nuts, seeds, fruits, grains, and other ingredients, and are often fortified with vitamin B12 and other nutrients. The amount of vitamin B12 in energy bars varies depending on the brand and product, but some examples are Clif bars (0.6 mcg per bar or 68 grams), Larabars (0.5 mcg per bar or 45 grams), and Kind bars (0.3 mcg per bar or 40 grams).
- Fortified plant-based milks: Plant-based milks are products that mimic the taste, texture, and nutrition of cow’s milk, but are made from plant sources, such as almond, oat, rice, or hemp. They are often fortified with vitamin B12 and other nutrients, such as calcium and vitamin D. The amount of vitamin B12 in plant-based milks varies depending on the brand and product, but some examples are Almond Breeze almond milk (1.2 mcg per cup or 240 ml), Oatly oat milk (1.2 mcg per cup or 240 ml), and Rice Dream rice milk (0.6 mcg per cup or 240 ml).
- Vitamin B12 supplements: Vitamin B12 supplements are products that provide vitamin B12 in the form of pills, capsules, liquids, sprays, or injections. They are the most reliable and effective way for vegans to meet their vitamin B12 needs, as they do not depend on the availability, quality, or absorption of fortified foods. The dosage and frequency of vitamin B12 supplements vary depending on the individual’s needs and preferences, but a general recommendation is to take 25 to 100 mcg of vitamin B12 per day, or 1,000 mcg of vitamin B12 twice per week.
Should You Take Vitamin B12 Supplements?
Vitamin B12 supplements are a convenient and effective way to prevent and treat vitamin B12 deficiency, especially for people who have problems with absorption or who do not consume enough vitamin B12 from food. However, they are not without drawbacks, and they may not be suitable for everyone.
Here are some of the pros and cons of vitamin B12 supplements:
Pros
- They can correct vitamin B12 deficiency and prevent its complications, such as anemia, nerve damage, and cognitive impairment.
- They can improve the symptoms of vitamin B12 deficiency, such as fatigue, weakness, depression, and memory loss.
- They can lower the levels of homocysteine, an amino acid that can increase the risk of cardiovascular disease, stroke, and dementia.
- They can support the health of the nervous system, the immune system, the blood cells, and the DNA.
- They can enhance the mood, the energy, and the cognitive function.
- They are safe and well-tolerated, with no known toxicity or adverse effects at high doses.
Cons
- They may not be necessary for people who have adequate vitamin B12 intake from food or who have normal absorption.
- They may not be enough for people who have severe vitamin B12 deficiency or who have pernicious anemia, as they may require injections or higher doses of supplements.
- They may interact with some medications, such as metformin, proton pump inhibitors, antibiotics, and nitrous oxide, and reduce their effectiveness or increase their side effects.
- They may mask the diagnosis of other conditions, such as folate deficiency or iron deficiency, as they can improve the blood counts without addressing the underlying cause.
- They may not be vegan-friendly, as some of them are derived from animal sources or contain gelatin or other animal products.
Different Forms of Supplements
Vitamin B12 supplements come in different forms, such as:
- Cyanocobalamin: This is the most common and cheapest form of vitamin B12 supplement. It is a synthetic form that contains a cyanide molecule, which is harmless in small amounts but may be toxic in large doses. It is stable and easy to store, but it requires the body to convert it into the active forms of vitamin B12, methylcobalamin and adenosylcobalamin, which may be inefficient or impaired in some people.
- Methylcobalamin: This is one of the active forms of vitamin B12 that is involved in the metabolism of homocysteine and the regulation of mood and cognition. It is more bioavailable and effective than cyanocobalamin, but it is also more expensive and less stable. It may be beneficial for people who have high levels of homocysteine or who have neurological or psychiatric disorders.
- Adenosylcobalamin: This is another active form of vitamin B12 that is involved in the production of energy and the maintenance of nerve function. It is also more bioavailable and effective than cyanocobalamin, but it is also more expensive and less stable. It may be beneficial for people who have low energy levels or who have nerve damage or degeneration.
- Hydroxocobalamin: This is a natural form of vitamin B12 that is found in some foods and in the body. It has a high affinity for binding to proteins, which makes it more retained in the body and less excreted in the urine. It is also more effective than cyanocobalamin in lowering the levels of cyanide in the body, which may be useful for people who are exposed to cyanide or who smoke. It is usually used for injections, but it is also available as oral or sublingual supplements.
The best form of vitamin B12 supplement depends on the individual’s needs, preferences, and response. Some people may benefit from taking a combination of different forms of vitamin B12, while others may do well with just one form. The optimal dose of vitamin B12 supplement also varies from person to person, depending on the severity of the deficiency, the cause of the deficiency, the absorption capacity, and the health goals. It’s advisable to consult a doctor before taking any vitamin B12 supplement, as they can assess the individual’s situation and recommend the most suitable form and dose of vitamin B12.
The Bottom Line
Vitamin B12 is a crucial nutrient for your health, as it supports the production of red blood cells, the maintenance of nerve function, the synthesis of DNA, and the metabolism of homocysteine. It also affects your mood, memory, and cognitive function.
Vitamin B12 deficiency is a common and serious health problem that can affect anyone, especially vegans, vegetarians, older adults, and people with certain medical conditions. Vitamin B12 deficiency can cause a range of symptoms, such as fatigue, weakness, anemia, tingling, numbness, depression, confusion, and even irreversible nerve damage.
If you have a problem with absorption or a medical condition that affects your vitamin B12 levels, you may need to take vitamin B12 supplements or injections to prevent or treat vitamin B12 deficiency.
Consult your doctor before taking any vitamin B12 supplement, as they can assess your situation and recommend the most suitable form and dose of vitamin B12.
The key takeaways and recommendations from this comprehensive guide are:
- Vitamin B12 is essential for your health, but it can be deficient in many people.
- Vitamin B12 deficiency can cause serious and irreversible complications, so it should be diagnosed and treated as soon as possible.
- Vitamin B12 can be obtained from food or supplements, but the amount and form of vitamin B12 may vary depending on your needs and preferences.
- Vitamin B12 supplements are safe and effective, but they may not be necessary or suitable for everyone.
- Vitamin B12 intake should be balanced and monitored by a doctor, as well as accompanied by a healthy diet and lifestyle.
Frequently Asked Questions
Here are some of the most common questions that people have about vitamin B12, along with their answers:
What Food is Highest in B12?
The food that is highest in vitamin B12 is clams, which provide 84.1 mcg of vitamin B12 per 3-ounce (85-gram) serving, which is 3504% of the DV. Other foods that are very high in vitamin B12 include animal liver and kidneys, sardines, trout, salmon, and fortified nutritional yeast.
How Can I Increase B12 Naturally?
The best way to increase vitamin B12 naturally is to eat more foods that are rich in vitamin B12, such as meat, poultry, fish, eggs, dairy, and fortified plant-based foods. However, if you have a problem with absorption or a medical condition that affects your vitamin B12 levels, you may need to take vitamin B12 supplements or injections to increase your vitamin B12 intake.
Which Fruits Have the Most Vitamin B12?
Fruits are not a good source of vitamin B12, as they contain little or no vitamin B12. However, some fruits may have traces of vitamin B12 due to the presence of bacteria or insects on their surface, such as raspberries, blackberries, strawberries, and blueberries. However, these amounts are negligible and not enough to meet your vitamin B12 needs.
How Can I Raise My B12 Levels Fast?
The fastest way to raise your vitamin B12 levels is to take vitamin B12 injections, which can deliver a large dose of vitamin B12 directly into your bloodstream and bypass any absorption issues. However, this method should only be used under medical supervision and for people who have severe vitamin B12 deficiency or pernicious anemia. For most people, taking oral or sublingual vitamin B12 supplements can also raise their vitamin B12 levels fast, as long as they take a high enough dose and do not have any problems with absorption.