Vitamin B12 Rich Foods: The Ultimate Guide

Vitamin B12 is a necessary nutrient that performs a key function in sustaining wholesome nerve cells, mind perform, DNA synthesis, and pink blood cell manufacturing. It’s additionally concerned within the metabolism of protein, fats, and carbohydrates. Vitamin B12 is just discovered naturally in animal merchandise, so vegans and vegetarians must get it from fortified meals or dietary supplements.

💡 The really helpful dietary allowance (RDA) for vitamin B12 for adults is 2.4 micrograms (mcg) per day.

Among the finest sources of vitamin B12 are:

Clams: These shellfish are loaded with vitamin B12, offering 84 mcg per 3-ounce (85-gram) serving, which is 3,500% of the RDA. Clams are additionally wealthy in protein, iron, zinc, and selenium.
Liver: Organ meats, particularly from lamb, beef, and veal, are very excessive in vitamin B12. A 3-ounce (85-gram) serving of lamb liver gives 85.7 mcg of vitamin B12, which is 3,570% of the RDA³. Liver can also be an important supply of vitamin A, copper, folate, and riboflavin.
Fortified cereals: Many breakfast cereals are fortified with vitamin B12, which can assist vegetarians and vegans meet their wants. One cup (30 grams) of bran flakes cereal can present 6 mcg of vitamin B12, which is 250% of the RDA⁴. Fortified cereals are additionally a great supply of fiber, iron, and different B nutritional vitamins.
Trout: This freshwater fish is a wonderful supply of vitamin B12, in addition to omega-3 fatty acids, that are useful for coronary heart and mind well being. A 3-ounce (85-gram) serving of rainbow trout gives 5.4 mcg of vitamin B12, which is 225% of the RDA⁵. Trout can also be excessive in protein, selenium, phosphorus, and vitamin D.
Salmon: One other oily fish that’s wealthy in vitamin B12 is salmon. A 3-ounce (85-gram) serving of sockeye salmon gives 4.9 mcg of vitamin B12, which is 204% of the RDA. Salmon can also be an important supply of omega-3 fatty acids, protein, vitamin D, selenium, and potassium.
Tuna: Tuna is a well-liked and versatile fish that may be loved recent or canned. A 3-ounce (85-gram) serving of canned mild tuna in water gives 2.5 mcg of vitamin B12, which is 104% of the RDA. Tuna can also be excessive in protein, niacin, vitamin B6, and selenium.
Beef: Beef is an efficient supply of vitamin B12, particularly lean cuts like sirloin and tenderloin. A 3-ounce (85-gram) serving of cooked beef gives 1.5 mcg of vitamin B12, which is 63% of the RDA. Beef can also be excessive in protein, zinc, iron, and vitamin B6.
Nonfat plain Greek yogurt: Yogurt is a fermented dairy product that accommodates useful probiotics, in addition to vitamin B12. A 6-ounce (170-gram) container of nonfat plain Greek yogurt gives 1.3 mcg of vitamin B12, which is 54% of the RDA. Yogurt can also be a great supply of protein, calcium, and vitamin B2.
Low-fat milk: Milk is one other dairy product that’s excessive in vitamin B12, in addition to calcium, protein, and vitamin D. One cup (240 ml) of low-fat milk gives 1.2 mcg of vitamin B12, which is 50% of the RDA.
Ham: Ham is a kind of cured pork that may be eaten as a important dish or added to sandwiches, salads, and soups. A 3-ounce (85-gram) serving of cooked ham gives 0.6 mcg of vitamin B12, which is 25% of the RDA. Ham can also be a great supply of protein, thiamine, and zinc.
Egg: Eggs are a whole protein supply that additionally comprise vitamin B12, particularly within the yolk. One giant egg gives 0.6 mcg of vitamin B12, which is 25% of the RDA. Eggs are additionally excessive in protein, choline, selenium, and vitamin D.
Rooster breast: Rooster is a lean and versatile meat that may be ready in some ways. A 3-ounce (85-gram) serving of cooked rooster breast gives 0.3 mcg of vitamin B12, which is 13% of the RDA. Rooster can also be excessive in protein, niacin, phosphorus, and vitamin B6.
Cheese: Cheese is a scrumptious and nutritious dairy product that may be eaten by itself or added to numerous dishes. Cheese is an efficient supply of vitamin B12, in addition to calcium, protein, and fats. The quantity of vitamin B12 in cheese varies relying on the kind and model, however a few 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 kind of shellfish that’s low in fats and excessive in protein and vitamin B12. A 3-ounce (85-gram) serving of cooked crab gives 9.8 mcg of vitamin B12, which is 408% of the RDA. Crab can also be a great supply of zinc, copper, selenium, and vitamin B6.
Fortified soy milk: Soy milk is a plant-based different to cow’s milk that’s usually fortified with vitamin B12 and different vitamins. One cup (240 ml) of fortified soy milk can present 3 mcg of vitamin B12, which is 125% of the RDA. Soy milk can also be a great supply of protein, calcium, and vitamin D.
Fortified tofu: Tofu is a soy-based product that can be utilized as a meat substitute or added to numerous dishes. Tofu is usually fortified with vitamin B12 and different vitamins, particularly calcium. Half a cup (126 grams) of fortified tofu can present 2.4 mcg of vitamin B12, which is 100% of the RDA. Tofu can also be a great supply of protein, iron, and magnesium.

10 Greatest Vegetarian B12 Vitamin Sources

Vegetarians who don’t eat any animal merchandise must get vitamin B12 from fortified meals or dietary supplements. Nevertheless, vegetarians who eat some animal merchandise, comparable to eggs and dairy, can get some vitamin B12 from these sources.

Listed here are 10 of the perfect vegetarian sources of vitamin B12:

Fortified cereals: As talked about above, many breakfast cereals are fortified with vitamin B12, which can assist vegetarians meet their wants. 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 different to cow’s milk that’s usually fortified with vitamin B12 and different vitamins. One cup (240 ml) of fortified soy milk can present 3 mcg of vitamin B12, which is 125% of the RDA.
Fortified tofu: Tofu is a soy-based product that can be utilized as a meat substitute or added to numerous dishes. Tofu is usually fortified with vitamin B12 and different vitamins, particularly calcium. Half a cup (126 grams) of fortified tofu can present 2.4 mcg of vitamin B12, which is 100% of the RDA.
Nonfat plain Greek yogurt: Yogurt is a fermented dairy product that accommodates useful probiotics, in addition to vitamin B12. A 6-ounce (170-gram) container of nonfat plain Greek yogurt gives 1.3 mcg of vitamin B12, which is 54% of the RDA.
Low-fat milk: Milk is one other dairy product that’s excessive in vitamin B12, in addition to calcium, protein, and vitamin D. One cup (240 ml) of low-fat milk gives 1.2 mcg of vitamin B12, which is 50% of the RDA.
Cheese: Cheese is a scrumptious and nutritious dairy product that may be eaten by itself or added to numerous dishes. Cheese is an efficient supply of vitamin B12, in addition to calcium, protein, and fats. The quantity of vitamin B12 in cheese varies relying on the kind and model, however a few 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 whole protein supply that additionally comprise vitamin B12, particularly within the yolk. One giant egg gives 0.6 mcg of vitamin B12, which is 25% of the RDA. Eggs are additionally excessive in protein, choline, selenium, and vitamin D.
Dietary yeast: Dietary yeast is a deactivated yeast that’s usually used as a vegan cheese substitute or a seasoning. It has a nutty and tacky taste and is often fortified with vitamin B12 and different vitamins. Two tablespoons (16 grams) of dietary yeast can present 9.6 mcg of vitamin B12, which is 400% of the RDA. Dietary yeast can also be a great supply of protein, fiber, and zinc.
Tempeh: Tempeh is a fermented soy product that has a agency and chewy texture. It may be used as a meat different or added to numerous dishes. Tempeh is of course wealthy in protein, fiber, iron, and calcium, and a few manufacturers are additionally fortified with vitamin B12. Half a cup (113 grams) of tempeh can present 1.7 mcg of vitamin B12, which is 71% of the RDA.
Miso: Miso is a fermented soy paste that’s used to make soups, sauces, and dressings. It has a salty and savory taste and is wealthy in probiotics, antioxidants, and phytochemicals. Miso may comprise some vitamin B12, relying on the kind and fermentation course of. One tablespoon (17 grams) of miso can present 0.1 mcg of vitamin B12, which is 4% of the RDA.
Nori: Nori is a kind of edible seaweed that’s generally used to make sushi, wraps, and snacks. It has a light and salty taste and is wealthy in iodine, iron, and fiber. Nori may comprise some vitamin B12, relying on the supply and processing technique. One sheet (2.5 grams) of nori can present 0.2 mcg of vitamin B12, which is 8% of the RDA.
10 Prime Vegan B12 Meals

Vegans who don’t eat any animal merchandise must get vitamin B12 from fortified meals or dietary supplements. It’s because vitamin B12 is just discovered naturally in animal merchandise, and plant sources are both unreliable or inadequate.

Listed here are 10 of the perfect vegan sources of vitamin B12:
- Fortified cereals: As talked about above, many breakfast cereals are fortified with vitamin B12, which can assist vegans meet their wants. One cup (30 grams) of bran flakes cereal can present 6 mcg of vitamin B12, which is 250% of the RDA.
- Fortified soy milk: Soy milk is a plant-based different to cow’s milk that’s usually fortified with vitamin B12 and different vitamins. One cup (240 ml) of fortified soy milk can present 3 mcg of vitamin B12, which is 125% of the RDA.
- Fortified tofu: Tofu is a soy-based product that can be utilized as a meat substitute or added to numerous dishes. Tofu is usually fortified with vitamin B12 and different vitamins, particularly calcium. Half a cup (126 grams) of fortified tofu can present 2.4 mcg of vitamin B12, which is 100% of the RDA.
- Fortified plant-based meats: Plant-based meats are merchandise that mimic the style, texture, and look of animal meats, comparable to burgers, sausages, nuggets, and bacon. They’re often created from soy, wheat, or pea protein, and are sometimes fortified with vitamin B12 and different vitamins. The quantity of vitamin B12 in plant-based meats varies relying on the model and product, however some examples are Past 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 dietary yeast: Dietary yeast is a deactivated yeast that’s usually used as a vegan cheese substitute or a seasoning. It has a nutty and tacky taste and is often fortified with vitamin B12 and different vitamins. Two tablespoons (16 grams) of dietary yeast can present 9.6 mcg of vitamin B12, which is 400% of the RDA. Dietary yeast can also be a great supply of protein, fiber, and zinc.
- Fortified plant-based yogurts: Plant-based yogurts are merchandise that mimic the style, texture, and diet of dairy yogurts, however are created from plant sources, comparable to soy, almond, coconut, or oat. They’re usually fortified with vitamin B12 and different vitamins, comparable to calcium and vitamin D. The quantity of vitamin B12 in plant-based yogurts varies relying on the model and product, however 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 merchandise that mimic the style, texture, and performance of dairy cheeses, however are created from plant sources, comparable to cashew, almond, soy, or tapioca. They’re usually fortified with vitamin B12 and different vitamins, comparable to calcium and vitamin D. The quantity of vitamin B12 in plant-based cheeses varies relying on the model and product, however some examples are Daiya cheddar type shreds (0.6 mcg per 1/4 cup or 28 grams), Violife mature cheddar slices (0.5 mcg per slice or 20 grams), and Observe Your Coronary heart mozzarella type shreds (0.4 mcg per 1/4 cup or 28 grams).
- Fortified vitality bars: Vitality bars are handy snacks that present a lift of vitality and diet. They’re often created from nuts, seeds, fruits, grains, and different components, and are sometimes fortified with vitamin B12 and different vitamins. The quantity of vitamin B12 in vitality bars varies relying on the model and product, however some examples are Clif bars (0.6 mcg per bar or 68 grams), Larabars (0.5 mcg per bar or 45 grams), and Form bars (0.3 mcg per bar or 40 grams).
- Fortified plant-based milks: Plant-based milks are merchandise that mimic the style, texture, and diet of cow’s milk, however are created from plant sources, comparable to almond, oat, rice, or hemp. They’re usually fortified with vitamin B12 and different vitamins, comparable to calcium and vitamin D. The quantity of vitamin B12 in plant-based milks varies relying on the model and product, however 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 dietary supplements: Vitamin B12 dietary supplements are merchandise that present vitamin B12 within the type of drugs, capsules, liquids, sprays, or injections. They’re probably the most dependable and efficient means for vegans to fulfill their vitamin B12 wants, as they don’t depend upon the supply, high quality, or absorption of fortified meals. The dosage and frequency of vitamin B12 dietary supplements fluctuate relying on the person’s wants and preferences, however a normal advice is to take 25 to 100 mcg of vitamin B12 per day, or 1,000 mcg of vitamin B12 twice per week.

Ought to You Take Vitamin B12 Dietary supplements?

Vitamin B12 dietary supplements are a handy and efficient method to forestall and deal with vitamin B12 deficiency, particularly for individuals who have issues with absorption or who don’t eat sufficient vitamin B12 from meals. Nevertheless, they aren’t with out drawbacks, and so they might not be appropriate for everybody.

Listed here are a few of the professionals and cons of vitamin B12 dietary supplements:

Professionals

They’ll right vitamin B12 deficiency and forestall its issues, comparable to anemia, nerve injury, and cognitive impairment.
They’ll enhance the signs of vitamin B12 deficiency, comparable to fatigue, weak point, despair, and reminiscence loss.
They’ll decrease the degrees of homocysteine, an amino acid that may improve the chance of heart problems, stroke, and dementia.
They’ll help the well being of the nervous system, the immune system, the blood cells, and the DNA.
They’ll improve the temper, the vitality, and the cognitive perform.
They’re protected and well-tolerated, with no recognized toxicity or antagonistic results at excessive doses.

Cons

They might not be essential for individuals who have enough vitamin B12 consumption from meals or who’ve regular absorption.
They might not be sufficient for individuals who have extreme vitamin B12 deficiency or who’ve pernicious anemia, as they might require injections or larger doses of dietary supplements.
They might work together with some drugs, comparable to metformin, proton pump inhibitors, antibiotics, and nitrous oxide, and scale back their effectiveness or improve their negative effects.
They might masks the analysis of different circumstances, comparable to folate deficiency or iron deficiency, as they will enhance the blood counts with out addressing the underlying trigger.
They might not be vegan-friendly, as a few of them are derived from animal sources or comprise gelatin or different animal merchandise.

Totally different Types of Dietary supplements

Vitamin B12 dietary supplements come in several types, comparable to:

Cyanocobalamin: That is the most typical and least expensive type of vitamin B12 complement. It’s a artificial type that accommodates a cyanide molecule, which is innocent in small quantities however could also be poisonous in giant doses. It’s secure and straightforward to retailer, however it requires the physique to transform it into the energetic types of vitamin B12, methylcobalamin and adenosylcobalamin, which can be inefficient or impaired in some individuals.
Methylcobalamin: This is without doubt one of the energetic types of vitamin B12 that’s concerned within the metabolism of homocysteine and the regulation of temper and cognition. It’s extra bioavailable and efficient than cyanocobalamin, however it is usually dearer and fewer secure. It might be useful for individuals who have excessive ranges of homocysteine or who’ve neurological or psychiatric issues.
Adenosylcobalamin: That is one other energetic type of vitamin B12 that’s concerned within the manufacturing of vitality and the upkeep of nerve perform. It’s also extra bioavailable and efficient than cyanocobalamin, however it is usually dearer and fewer secure. It might be useful for individuals who have low vitality ranges or who’ve nerve injury or degeneration.
Hydroxocobalamin: This can be a pure type of vitamin B12 that’s present in some meals and within the physique. It has a excessive affinity for binding to proteins, which makes it extra retained within the physique and fewer excreted within the urine. It’s also more practical than cyanocobalamin in reducing the degrees of cyanide within the physique, which can be helpful for people who find themselves uncovered to cyanide or who smoke. It’s often used for injections, however it is usually obtainable as oral or sublingual dietary supplements.

The very best type of vitamin B12 complement is determined by the person’s wants, preferences, and response. Some individuals could profit from taking a mix of various types of vitamin B12, whereas others could do effectively with only one type. The optimum dose of vitamin B12 complement additionally varies from individual to individual, relying on the severity of the deficiency, the reason for the deficiency, the absorption capability, and the well being objectives. It’s advisable to seek the advice of a physician earlier than taking any vitamin B12 complement, as they will assess the person’s state of affairs and suggest probably the most appropriate type and dose of vitamin B12.

The Backside Line

Vitamin B12 is an important nutrient in your well being, because it helps the manufacturing of pink blood cells, the upkeep of nerve perform, the synthesis of DNA, and the metabolism of homocysteine. It additionally impacts your temper, reminiscence, and cognitive perform.

Vitamin B12 deficiency is a standard and critical well being drawback that may have an effect on anybody, particularly vegans, vegetarians, older adults, and other people with sure medical circumstances. Vitamin B12 deficiency may cause a variety of signs, comparable to fatigue, weak point, anemia, tingling, numbness, despair, confusion, and even irreversible nerve injury.

In case you have an issue with absorption or a medical situation that impacts your vitamin B12 ranges, it’s possible you’ll must take vitamin B12 dietary supplements or injections to stop or deal with vitamin B12 deficiency.

Seek the advice of your physician earlier than taking any vitamin B12 complement, as they will assess your state of affairs and suggest probably the most appropriate type and dose of vitamin B12.

The important thing takeaways and proposals from this complete information are:

Vitamin B12 is crucial in your well being, however it may be poor in many individuals.
Vitamin B12 deficiency may cause critical and irreversible issues, so it ought to be recognized and handled as quickly as doable.
Vitamin B12 might be obtained from meals or dietary supplements, however the quantity and type of vitamin B12 could fluctuate relying in your wants and preferences.
Vitamin B12 dietary supplements are protected and efficient, however they might not be essential or appropriate for everybody.
Vitamin B12 consumption ought to be balanced and monitored by a physician, in addition to accompanied by a nutritious diet and life-style.

Ceaselessly Requested Questions

Listed here are a few of the commonest questions that individuals have about vitamin B12, together with their solutions:

What Meals is Highest in B12?

The meals that’s highest in vitamin B12 is clams, which give 84.1 mcg of vitamin B12 per 3-ounce (85-gram) serving, which is 3504% of the DV. Different meals which are very excessive in vitamin B12 embrace animal liver and kidneys, sardines, trout, salmon, and fortified dietary yeast.

How Can I Improve B12 Naturally?

One of the simplest ways to extend vitamin B12 naturally is to eat extra meals which are wealthy in vitamin B12, comparable to meat, poultry, fish, eggs, dairy, and fortified plant-based meals. Nevertheless, when you have an issue with absorption or a medical situation that impacts your vitamin B12 ranges, it’s possible you’ll must take vitamin B12 dietary supplements or injections to extend your vitamin B12 consumption.

Which Fruits Have the Most Vitamin B12?

Fruits should not a great supply of vitamin B12, as they comprise little or no vitamin B12. Nevertheless, some fruits could have traces of vitamin B12 as a result of presence of micro organism or bugs on their floor, comparable to raspberries, blackberries, strawberries, and blueberries. Nevertheless, these quantities are negligible and never sufficient to fulfill your vitamin B12 wants.

How Can I Elevate My B12 Ranges Quick?

The quickest method to elevate your vitamin B12 ranges is to take vitamin B12 injections, which might ship a big dose of vitamin B12 straight into your bloodstream and bypass any absorption points. Nevertheless, this technique ought to solely be used underneath medical supervision and for individuals who have extreme vitamin B12 deficiency or pernicious anemia. For most individuals, taking oral or sublingual vitamin B12 dietary supplements may elevate their vitamin B12 ranges quick, so long as they take a excessive sufficient dose and don’t have any issues with absorption.

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