Foods rich in vitamin B12 predominantly include animal-derived products such as meat, fish, eggs, and dairy (dahi). For individuals following vegetarian diets, those who are pregnant or nursing (garbhavati or stree), and others at heightened risk of deficiency, it may be necessary to consider supplementation. Vitamin B12 is a water-soluble vitamin that plays a vital role in various essential bodily functions. This nutrient is crucial for maintaining healthy nerves, facilitating the production of DNA and red blood cells, and ensuring optimal brain function.

The Recommended Daily Intake (RDI) stands at approximately 2.4 micrograms (mcg), with slightly elevated needs for pregnant or nursing individuals. The absorption of vitamin B12 occurs in the stomach, aided by a protein known as intrinsic factor. This protein binds with the B12 molecule, enabling its assimilation into the bloodstream and cells. Excess amounts of vitamin B12 are stored in the liver. When you consume more than the RDI, your body retains it for future utilization.

Since your body cannot synthesize vitamin B12, it is essential to obtain it through dietary sources or supplements. Below, we highlight 12 foods that are particularly abundant in vitamin B12, which you may want to incorporate into your meal plan.

1. Animal Liver and Kidneys

Organ meats are among the most nutrient-dense foods available. The liver and kidneys, particularly those from lamb (mutton), are exceptionally rich sources of vitamin B12. A serving of lamb liver delivers an astonishing 3,571% of the Daily Value (DV) for vitamin B12, making it a powerhouse for this essential nutrient. While lamb liver typically boasts higher levels of vitamin B12 compared to beef (gai) or pork (suar), both of these meats can still offer approximately 3,000% DV per 100 grams. Additionally, lamb liver is abundant in copper, selenium, and vitamins A and B2, contributing to its status as a superfood. Moreover, the kidneys from lamb, veal, and beef are also excellent sources of vitamin B12. A 100-gram serving of lamb kidneys provides around 3,000% of the DV for vitamin B12, along with over 100% of the DV for vitamin B2 and selenium.

2. Clams

Clams are small, chewy shellfish that are not only delightful to eat but also nutrient-dense. These remarkable mollusks serve as an excellent source of lean protein and are particularly renowned for their exceptionally high levels of vitamin B12. In fact, consuming just 20 small clams, which amount to about 190 grams, can yield over 7,000% of the daily value (DV) for this essential vitamin.

Moreover, whole baby clams are rich in iron, offering nearly 200% of the DV in a standard serving of 100 grams (3.5 ounces). This makes them an excellent dietary choice for those looking to boost their iron intake, a nutrient that's crucial for maintaining healthy blood levels.

In addition to their iron content, clams are also abundant in antioxidants, which play a vital role in combating oxidative stress and promoting overall health. Interestingly, the broth derived from boiled clams is another fantastic source of vitamin B12. Notably, canned clam broth can deliver an impressive 113–588% of the DV per 100 grams (3.5 ounces), making it a flavorful and nutritious addition to various dishes.

3. Sardines

Sardines are small, soft-boned fish that thrive in saltwater environments. While they are primarily available canned in water, oil, or various sauces, fresh sardines can also be found in markets. These little fish are not only convenient but also pack a nutritional punch. Rich in essential nutrients, a serving of drained sardines (approximately 100g) delivers an impressive 554% of the Daily Value (DV) for vitamin B12, making them an excellent addition to any diet. Moreover, sardines are a remarkable source of omega-3 fatty acids, which are renowned for their numerous health benefits, including their ability to reduce inflammation and promote heart health.

4. Beef

Beef serves as a remarkable source of vitamin B12, providing an impressive 467% of the Daily Value (DV) in a single grilled flat iron steak. In addition to this, the same portion of steak also contains significant levels of vitamins B2 (riboflavin), B3 (niacin), and B6 (pyridoxine), along with over 100% of the DV for important minerals such as selenium and zinc.

For those in search of elevated levels of vitamin B12, opting for lean cuts of beef is advisable. Furthermore, cooking methods such as grilling or roasting are ideal, as they help to maintain the integrity of the B12 content, offering a nutritious and flavorful meal.

5. Fortified Cereals

Fortified cereals serve as an excellent source of vitamin B12, making them particularly beneficial for vegetarians and vegans, as these cereals are synthetically produced and not obtained from animal sources. While they are not typically touted as a staple in a balanced diet, fortified cereals can provide significant amounts of essential B vitamins, especially B12. The process of food fortification involves the addition of nutrients that are naturally absent from the foods.

For example, Malt-O-Meal Raisin Bran can deliver as much as 62% of the daily value (DV) for vitamin B12 in a serving size of 100g. This same serving also contributes approximately 29% of the DV for vitamin B6 along with beneficial quantities of vitamin A, folate, and iron. Research indicates that consuming fortified cereals regularly can lead to increased levels of vitamin B12 in the body.

A study found that when participants consumed 100g (approximately 1 cup or 240 mL) of fortified cereal containing 4.8 mcg (200% of the DV) of vitamin B12 daily for a duration of 14 weeks, their B12 levels rose significantly. If you aim to enhance your vitamin B12 intake through fortified cereals, it is advisable to select options that are low in added sugars and high in fiber or whole grains.

6. Tuna

Tuna, a widely enjoyed fish, is not only delicious but also a powerhouse of essential nutrients, including high-quality protein, various vitamins, and vital minerals. This fish is particularly rich in vitamin B12, with significant amounts found in the dark muscles located just beneath the skin, which are particularly prized for their flavor and nutritional value.

A serving of cooked tuna (approximately 100g) can provide an impressive 453% of the Daily Value (DV) for vitamin B12. Additionally, this same portion is loaded with lean proteins, phosphorus, selenium, and essential vitamins such as A and B3, making it an excellent choice for health-conscious individuals.

Moreover, canned tuna remains a convenient option, offering a substantial dose of vitamin B12 as well. For instance, a 100g serving of light tuna packed in water delivers around 152% of the DV, making it an accessible source of this crucial vitamin.

7. Fortified Nutritional Yeast

Nutritional yeast, a unique strain of yeast cultivated for culinary use rather than as a leavening agent in products like bread and beer, is an excellent source of protein, essential vitamins, and minerals. This versatile ingredient has gained popularity for its savory, cheese-like flavor, making it a favored addition to various dishes.

While nutritional yeast does not inherently contain vitamin B12, it is commonly fortified, transforming it into an outstanding source of this vital nutrient. Notably, the vitamin B12 found in fortified nutritional yeast is vegan-friendly as it is derived synthetically. Just two tablespoons (approximately 15 grams) of this nutritional powerhouse can provide up to 733% of the Daily Value (DV) for vitamin B12.

In a study conducted in Canada, researchers incorporated nutritional yeast into the diets of raw food vegans and discovered a significant increase in vitamin B12 blood levels, as well as a reduction in blood markers indicative of B12 deficiency. This finding highlights the potential of fortified nutritional yeast as a valuable dietary supplement for individuals following plant-based diets.

8. Trout

Rainbow trout stands out as an excellent source of protein, healthy fats, and essential B vitamins. This nutrient-rich fish provides approximately 312% of the Daily Value (DV) for vitamin B12 in a 100g serving, along with a remarkable 1,171 mg of omega-3 fatty acids. For adults, health recommendations suggest a combined daily intake of 1,100 to 1,600 mg of these beneficial omega-3s. Moreover, trout is loaded with vital minerals such as manganese, phosphorus, and selenium, contributing to overall health and well-being.

9. Salmon

Renowned for its rich content of omega-3 fatty acids, salmon is a nutritional powerhouse that also boasts an impressive array of B vitamins. This fish is not only delicious but also incredibly beneficial for health.

A 100g serving of cooked salmon can deliver a remarkable 208% of the Daily Value (DV) for vitamin B12, making it a fantastic choice for those looking to boost their energy levels and overall health. Furthermore, this serving size typically contains approximately 4,123 mg of omega-3 fatty acids, essential for heart health and cognitive function. In addition to its healthy fat profile, salmon provides a substantial amount of protein, with around 40 grams found in a half fillet (about 178 grams). This makes it an excellent option for individuals seeking to increase their protein intake, whether for muscle maintenance or overall wellness.

10. Fortified Nondairy Milk

Nondairy milk has gained immense popularity among individuals seeking a healthy and nutritious vegan alternative to traditional dairy milk. With various options like soy, almond, and rice milk, these beverages cater to diverse dietary preferences.

Although these nondairy options are typically low in vitamin B12 naturally, they are frequently fortified with this essential nutrient, making them an outstanding source for those looking to boost their intake. For instance, a serving of soy milk can provide as much as 86% of the daily value (DV) for vitamin B12 in just 1 cup (240 mL).

11. Cow’s Milk and Other Dairy Products

Milk, along with various dairy products such as yogurt and cheese, serves as an excellent source of protein and is rich in numerous vitamins and minerals, notably vitamin B12. For instance, a serving of whole milk provides approximately 46% of the Daily Value (DV) for vitamin B12.

Cheese, particularly Swiss cheese, is another abundant source of this essential vitamin, with about 28% of the DV found in just 100 grams. Furthermore, full-fat plain yogurt is beneficial as well, as it plays a crucial role in enhancing vitamin B12 levels for individuals who are deficient in this nutrient. Interestingly, research indicates that the body is able to absorb vitamin B12 from milk and dairy products more efficiently than from sources like beef, fish, or eggs, making dairy a vital component of a balanced diet.

12. Eggs

Eggs are an excellent source of high-quality protein and essential B vitamins, particularly vitamin B2 (riboflavin) and vitamin B12 (cobalamin). These nutrients play a vital role in maintaining energy levels and supporting overall health.

Notably, eggs provide approximately 46% of the daily value (DV) for vitamin B12 and around 39% of the DV for vitamin B2, making them a nutritious addition to any diet.

Studies indicate that egg yolks contain significantly higher concentrations of vitamin B12 compared to egg whites. Moreover, the B12 found in yolks is more bioavailable, meaning it is absorbed more efficiently by the body. Consequently, it is advisable to consume whole eggs rather than just the whites to maximize nutrient intake. Alongside their impressive B vitamin content, eggs also offer a good source of vitamin D. They are among the few foods that naturally provide this vitamin, contributing approximately 11% of the DV when consuming two large eggs.

Is It Beneficial to Take Vitamin B12 Supplements?

Vitamin B12 supplements are often recommended for individuals who face a higher risk of deficiency. This includes various groups such as:

  • the elderly
  • expectant and nursing mothers
  • those following vegetarian (shakahari) or vegan diets
  • individuals with gastrointestinal disorders
  • patients who have undergone gastric surgery

Similar to vitamin B12 sourced from fortified foods, the B12 present in supplements is synthetic, making it suitable for vegans. Vitamin B12 supplements are available in a variety of forms. They can be taken as capsules, chewable tablets, liquids, or even as sublingual formulations. Additionally, a healthcare professional can administer B12 through injections.

Research indicates that oral B12 supplements and intramuscular injections are equally effective in restoring B12 levels in individuals suffering from deficiency. Studies have shown that individuals with suboptimal B12 levels successfully replenished their reserves within 90 days, regardless of whether they opted for supplements or injections.

Pernicious Anemia

It’s important to note that vitamin B12 deficiency isn't solely due to insufficient dietary consumption; it can also arise from a lack of intrinsic factor. This absence of intrinsic factor is particularly prevalent among older adults and is frequently linked to an autoimmune condition known as pernicious anemia.

The standard treatment for pernicious anemia typically involves lifelong vitamin B12 injections, although a small quantity of B12 can still be absorbed without intrinsic factor. Some research has concluded that a daily intake of 1,000 mcg may serve as an effective alternative to injections.

Common Inquiries

What is a deficiency in vitamin B12?

A deficiency in vitamin B12 can occur when your body fails to produce sufficient intrinsic factor or when your dietary intake of vitamin B12-rich foods is inadequate. This essential vitamin is predominantly found in animal-based products, particularly in meats and dairy items. For individuals following a vegan lifestyle, fortified foods can serve as excellent alternatives to obtain this crucial nutrient.

Which foods are richest in vitamin B12?

Among the richest sources of vitamin B12 are organ meats, particularly liver (kaleja) and kidneys (gurd), which are extremely high in this vitamin. Additionally, clams (varli) are another food that boasts substantial amounts of vitamin B12.

Are there fruits that are high in vitamin B12?

Fruits do not provide vitamin B12. Instead, this vitamin is primarily sourced from animal products like meats, dairy items, and eggs, along with certain fortified foods such as breakfast cereals and nutritional yeast (nutritional khameer).

How can you naturally boost your vitamin B12 levels?

To naturally enhance your vitamin B12 levels, you can include foods that are abundant in this vitamin in your diet. These foods generally encompass animal meat, dairy products, and eggs. Alternatively, dietary supplements are available to help increase vitamin B12 levels. For individuals diagnosed with pernicious anemia, medical treatment may involve vitamin B12 supplements or injections.

The Bottom Line

Vitamin B12 plays a crucial role in numerous vital functions within your body. This essential nutrient can be found in various animal products, fortified items, and dietary supplements. Some of the most abundant sources include liver, beef (maas), sardines, clams (clam), and dairy products. Whether your goal is to boost your vitamin levels or to avert deficiency, incorporating these foods into your diet can significantly enhance your overall health and well-being.