What is Vitamin B12?
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 [1]. A deficiency can lead to common symptoms like fatigue and memory issues, and if severe, can cause nerve damage, making it crucial to include enough B12 in your daily diet.
This article will explore the top vitamin B12-rich foods—including both animal-based and fortified plant-based sources—to help you maintain optimal health, especially for those who follow a vegetarian or vegan diet.
Which Foods Are Highest in Vitamin B12?
Vitamin B12 is primarily present in animal-based foods like fish, meat, poultry, eggs, and dairy products [1]. Whole plant foods generally do not contain active vitamin B12.
However, vitamin B12 is readily available in fortified foods such as breakfast cereals and nutritional yeast, which are important sources, particularly for vegetarians and vegans [2].
- Milk and dairy products are significant sources of Vitamin B12. A 1-cup (250 ml) serving of cow’s milk provides approximately 54% of the daily recommended intake (DRI) of Vitamin B12 [3].
- Cheese, particularly Swiss cheese, is also a significant source, with about 1.5 micrograms (μg) of Vitamin B12 in a 50-gram serving [3].
- Yoghurt is another excellent option, offering around 43% of the daily requirement per 170 grams [3].
- Paneer, or cottage cheese, is a source of Vitamin B12, providing approximately 20% of the daily Vitamin B12 needs per 100 grams [4].
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.
|
Foods |
Micrograms (μg) per serving |
Percent Daily Value (DV) |
| Beef liver (per 85 g) | 70.7 | 2,944 |
| Nutritional yeast, about 1/4 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, fortified | 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, salmon, fortified cereals, and clams are notable examples. Embracing these foods in your diet provides a myriad of health benefits.
Here’s a comprehensive list of 11 foods rich in Vitamin B12:
Animal Liver and Kidneys
Animal livers (such as those from goat, lamb, or chicken) and kidneys are the most concentrated food sources of vitamin B12 [5]. Eating even small amounts of liver or kidney can significantly boost your B12 intake.
Clams
Clams are a nutrient powerhouse and one of the incredible sources of vitamin B12. A small serving of clams can provide a substantial amount of this vitamin, and the broth from canned clams is also noted as an excellent source of free B12 [6].
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 for an extra boost of B vitamins and healthy fats.
Fortified Cereal
Fortified breakfast cereals are an easy way to get vitamin B12, especially for individuals following a vegetarian or vegan diet [2]. Many types of cereal are fortified with this vitamin, making them a convenient option for meeting your daily requirements.
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.
Fortified Nutritional Yeast
Fortified nutritional yeast is a great source of vitamin B12 for vegetarians and vegans. While natural yeast does not produce B12, specific dietary yeasts are often fortified with this essential nutrient, making them an excellent option for addressing deficiencies [2].
Trout
Trout is a very healthy fish and a great source of minerals like phosphorus, selenium, and manganese. It is also one of the best sources of vitamin B12 [5]. Eating trout is a tasty way to boost your B12 intake while enjoying a nutritious meal.
Salmon
Salmon is one of the best natural sources of vitamin B12, with an 85-gram serving offering over 100% of the daily requirement [3], [7]. It’s also packed with heart-healthy omega-3 fatty acids and high-quality protein.
Fortified Non-Dairy Milk
Non-dairy milks, such as those made from almond, soy, and rice, have become a viable alternative to dairy. 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.
Milk and Dairy Products
Cheese and yoghurt are tasty sources of protein and vitamins, including vitamin B12. Bovine milk contains B12 and is an important part of the diet for non-vegans [8]. Adding milk and other dairy products to your diet can help you get enough B12 and support overall health.
Eggs
Eggs are a nutritious source of vitamin B12. The vitamin B12 in eggs is better absorbed from the yolk than the white, so consuming the whole egg is recommended for maximising B12 intake [9].
What are Vitamin B12 Supplements & When to Take Them?
Studies indicate a high prevalence of Vitamin B12 deficiency in India, with research suggesting that a significant portion of the population may be affected, particularly those on a vegetarian diet [10], [11].
Vitamin B12 supplements are synthetic forms of vitamin B12 that are taken orally (tablets, capsules, sublingual tablets) or administered through injections to increase the intake of this essential nutrient.
They are commonly recommended for individuals with a vitamin B12 deficiency, which can occur due to:
- Strict vegetarian or vegan diets
- Malabsorption issues (e.g., due to pernicious anaemia, Bariatric surgery, or chronic use of certain medications)
- Older adults (due to reduced stomach acid needed for absorption)
Doctors often prescribe supplements to address vitamin B12 deficiencies and prevent related health issues such as anaemia and neurological problems.
It is essential to consult a doctor before taking vitamin B12 supplements, as the dosage and form (oral vs. injection) must be tailored to your specific needs and medical history.
Who Should Take Vitamin B12 Supplements?
Individuals who do not consume adequate vitamin B12 in their diet are at risk of developing a deficiency. If dietary changes are insufficient or a medical condition affects absorption, a doctor may advise supplements to restore balance, especially for the high-risk groups mentioned above.
Common Symptoms of Vitamin B12 Deficiency
Vitamin B12 deficiency occurs when there is insufficient vitamin B12 in the body, which is crucial for the adequate functioning of red blood cells, DNA synthesis, and the nervous system. Untreated B12 deficiency can lead to severe complications, including irreversible nerve damage [1].
Symptoms of Vitamin B12 Deficiency
- Fatigue/Weakness
- Pale skin
- Numbness or tingling in hands and feet (Paresthesia)
- Memory loss or Difficulty concentrating (Brain Fog)
- Depression and Mood swings
- Glossitis (Sore, red tongue)
- Appetite loss
- Blurred vision
Best Supplements for Treating Vitamin B12 Deficiency
Over-the-counter (OTC) vitamin B12 supplements are available as oral forms, such as cyanocobalamin or methylcobalamin. These can be purchased without a prescription and are commonly used to address mild deficiencies. For moderate to severe deficiency or malabsorption, injections (e.g., hydroxocobalamin or cyanocobalamin) administered by a healthcare professional may be necessary for rapid correction [12].
It is vital to have your levels tested and consult a doctor to determine the appropriate type and dosage of supplement for your specific health condition.
Key Takeaway: How to Maintain Healthy 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.
- Prioritise Sources: 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: Supplements are a reliable solution for individuals at risk of deficiency, particularly older adults, those with absorption issues, or those following a strict plant-based diet. Always consult your doctor before starting any supplement regimen.
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
Promotional Content (Separated from Medical Advice)
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Frequently Asked Questions (FAQs)
Which Ayurvedic medicine is considered the best for vitamin B12?
In Ayurveda, no specific medicine is considered the best for increasing vitamin B12 levels. Ayurveda emphasises a holistic approach to health. However, when it comes to a medically confirmed vitamin B12 deficiency, the primary treatment is usually through scientifically verified B12 supplements or injections prescribed by medical professionals.
How can I quickly increase my B12 levels?
Taking oral supplements or receiving B12 injections can help replenish your B12 levels more rapidly. The injection route is often chosen for faster results in those with severe deficiency or known malabsorption issues. Consult a doctor to choose the appropriate dosage and method of administration.
Which vegetables are high in vitamin B12?
Vegetables are generally not reliable or significant sources of vitamin B12. While some fermented plant-based foods (e.g., sauerkraut, kimchi) may contain trace amounts of B12 due to bacterial fermentation, these are not sufficient to meet daily requirements or treat a deficiency.
Which food has the highest amount of vitamin B12?
Animal-based foods, like shellfish (such as clams) and organ meats (like liver and kidneys), are the highest sources of vitamin B12 [5].
What foods should be avoided in cases of B12 deficiency?
In cases of B12 deficiency, it’s generally recommended to avoid excessive alcohol consumption and foods that may hinder B12 absorption or interfere with its utilisation, like high-dose vitamin C supplements taken concurrently with oral B12, or chronic use of certain acid-reducing medications.
How can I naturally enhance my B12 absorption?
To naturally enhance B12 absorption, you must ensure adequate stomach acid and intrinsic factor. Dietary intake is key: consuming foods rich in B12, such as animal products and fortified plant-based foods, is the most effective approach.
Which juice is recommended for boosting vitamin B12 levels?
No specific juice is known to boost vitamin B12 levels directly, as B12 is predominantly found in animal-based foods. Consuming juices rich in Vitamin C, such as orange juice, may indirectly support the absorption of nutrients, but B12 itself should be sourced from fortified or animal foods.
What is the appropriate dosage of vitamin B-12?
The appropriate dosage of vitamin B-12 can vary significantly depending on individual needs, age, and whether the goal is prevention (RDA) or treatment of a deficiency. It is highly recommended to consult with a doctor for personalised dosage recommendations based on your blood test results.
Which fruit gives B12?
Fruits typically do not contain significant amounts of vitamin B12. Animal-based foods, such as meat, fish, and dairy, are better sources of the vitamin.
What is the name of the vitamin B12 tablet?
Various B12 supplements are available, and the specific name may vary by brand. Common forms include cyanocobalamin and methylcobalamin. Consult a healthcare professional for personalised advice.
References
[1] Shipton, M. J., & Thachil, J. (2015). Vitamin B12 deficiency—A 21st century perspective. Clinical Medicine, 15(2), 145–150. https://doi.org/10.7861/clinmedicine.15-2-145
[2] Călinoiu, L. F., Odochean, R., Martău, G. A., Mitrea, L., Nemes, S. A., Ștefănescu, B. E., & Vodnar, D. C. (2024). In situ fortification of cereal by-products with vitamin B12: An eco-sustainable approach for food fortification. Food Chemistry, 460, 140766. https://doi.org/10.1016/j.foodchem.2024.140766
[3] National Institutes of Health. (2024). Vitamin B12 Fact Sheet for Health Professionals. U.S. Department of Health & Human Services. Retrieved October 28, 2025, from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
[4] Srivatsa, A. N., Bhasha, S., & Sherekar, S. (2019). Evaluation of vitamin B12 and folate content of commonly consumed dairy products in India. International Journal of Research in Medical Sciences, 7(11), 4038. https://doi.org/10.18203/2320-6012.ijrms20194883
[5] Watanabe, F. (2007). Vitamin B12 sources and bioavailability. Experimental Biology and Medicine, 232(10), 1266–1274. https://doi.org/10.3181/0703-mr-67
[6] Ueta, K., Takenaka, S., Yabuta, Y., & Watanabe, F. (2011). Broth from canned clams is suitable for use as an excellent source of free vitamin B12. Journal of Agricultural and Food Chemistry, 59(22), 12054–12058. https://doi.org/10.1021/jf2037104
[7] Watanabe, F., Bito, T., & Koseki, K. (2025). Salmon meats and by-products as excellent sources of vitamin B12. Fisheries Science. https://doi.org/10.1007/s12562-025-01869-3
[8] 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
[9] Shrestha, K., Bhattarai, M. K., & Sharma, M. R. (2020). Vitamin B12 content and bioavailability from eggs. International Journal of Scientific and Research Publications, 10(10), 51–56. http://dx.doi.org/10.29322/IJSRP.10.10.2020.p10639
[10] 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), 84. https://doi.org/10.1186/s43162-022-00104-0
[11] Kulkarni, A., Inamdar, R. S., & Nambiar, A. (2021). Prevalence of vitamin B12 deficiency and its association with diet and clinical parameters in an Indian population. International Journal of Community Medicine and Public Health, 8(1), 40–45. http://dx.doi.org/10.18203/2394-6040.ijcmph20205626
[12] Langan, R. C., & Goodbred, A. J. (2017). Vitamin B12 deficiency: Recognition and management. American Family Physician, 96(6), 384–389. https://www.aafp.org/pubs/afp/issues/2017/0915/p384.html
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