B12 Vitamin Food Sources: A Comprehensive Guide

Organ meats such as liver, and kidneys have a very high content of Vitamin B12. Lamb’s liver is an excellent source of vitamin B12. A 3.5-ounce serving of the meat contains 3571% DV of vitamin B12. Besides the lamb liver, the other quantity of vitamin B12 nutrients can be found in beef and veal liver.

Moreover, lamb’s kidneys are rich in nutrients with 3000% Vitamin B2 and selenium, more than 100% Vitamin B12, and a high amount of protein.

Swiss cheese contains more vitamin B12 than any other cheese and a single ounce contains approximately 16% of the vitamin B12 daily requirement. It is an American cheese imitating Emmental cheese from Switzerland.

Swiss cheese also contains proteins, calcium, phosphorus, and vitamin A which may lead to satiety and bone health. Since many people are not able to digest lactose, it is important to know that Swiss cheese contains quite a lower amount of lactose than any other cheese.

One of the most incredible sources of vitamin B12 is clams. Clams are part of the family of shellfish that are compact, chewy, and a great lean source of protein. Having a small portion of clams can deliver a major dosage of vitamin B12. You have the potential to reach over 7000% of the Daily Value in just twenty small clams (190 grams).

In addition to that, clams are a fantastic source of both potassium and iron. Just three ounces of clams yield 534 milligrams (mg) of potassium, and consuming 3.5 ounces ensures that you get nearly 200% of your daily value of iron. You can enjoy them when they’re steamed, in soups, or paired with pasta in dishes.

Fortified cereal is useful for vitamin B12, particularly for vegetarians and vegans. This is because this type of cereal is manufactured synthetically. In just 1 cup (59 grams), fortified cereals like Malt-O-Meal Raisin Bran deliver as much as 62% of the Daily Value for vitamin B12.

Research has demonstrated that fortified cereals help increase vitamin B12 concentrations if consumed daily. An earlier study from 2004 highlighted that when participants consumed 1 cup (240 mL) of fortified cereal with vitamin B12 at a level of 4.8 mcg (200% of the Dietary Value) daily for 14 weeks, their B12 amounts significantly increased.

Sardines are a great provider of omega-3 fatty acids as well as vitamin B12. They are tiny, fragile-boned fish found in saltwater that have almost every single nutrient. Each cup (150-gram) serving of drained sardines provides you with 554% of the DV for vitamin B12.

They have numerous health benefits including reducing inflammation, enhancing skin and brain health and improving heart health. These small fish can be enjoyed grilled, canned in olive oil, or added to salads to boost B vitamins and healthy fats.

Based on the findings of the Canadian Food Inspection Agency (2010), cow milk can be considered an "excellent source" of vitamin B12. This is because just one glass (250ml) of milk furnishes nearly half of the suggested daily allowance (2.4 mg/day) for adults and children aged 13 and above. 

Milk,  being one of the great sources of protein, vitamins and minerals may deliver several health benefits, including reduced risks of heart disease and diabetes and better blood pressure management.

Vitamin B12 which is essential in body functioning is mostly obtained from the consumption of beef. A 150g of beef contains around 85% of the RDI for adults at 2.4 µg per day. A 190g grilled flat iron steak contains 467% of the DV for vitamin B12. 

Also, the vitamin B12 found in beef is efficiently absorbed by the body i.e. up to 90% can be absorbed in the small intestine. Besides, beef also provides essential nutrients in the form of full protein. It offers all the basic amino acids that are essential for the performance of body activities.

Similar to fortified cereals, nutritional yeast is among the top vitamin B12 sources for vegetarians. It is a type of yeast specifically grown to season food. Two tablespoons (15 grams) of nutritional yeast might provide as much as 733% of the Daily Value for vitamin B12.

Although nutritional yeast is not naturally filled with vitamin B12, some specific nutritional yeasts are enhanced with vitamin B12. This makes them a greater choice to address deficiencies. In an early research project, researchers included nutritional yeast within the diets of raw food vegans. They noticed that nutritional yeast boosted levels of vitamin B12 in the blood and helped to decrease levels of B12 deficiency indicators.

Consumed on a large scale, tuna is a fish that is loaded with significant quantities of vitamin B12, primarily in the muscle mass beneath the surface of its skin. One can(165 grams) of light tuna in water contains 152% of the Daily Value.

In addition, tuna is stuffed with protein, vitamin D, minerals, and omega-3 fatty acids. A 3.5-ounce (100-gram) serving of cooked tuna holds 453% of the DV for the vitamin. This same serving size also includes lean protein, phosphorus, selenium, and vitamins A and B3.

Readily available, canned tuna can be incorporated into salads, sandwiches, or pasta dishes. This can help you get the necessary amount of this fundamental vitamin.

Those looking for alternative dairy-free options have made non-dairy milk a source of vitamin B12. Soy, almond, and rice milk do not inherently provide high amounts of vitamin B12, thus, they are usually fortified. Accordingly, they are an incredible source of this vital vitamin. 1 cup (240 mL) of soy milk supplies as much as 86% of the Daily Value (DV) for vitamin B12.

Incorporating vitamin B12 into their diets can be a better option for vegans, vegetarians, and individuals with lactose intolerance. This helps them ensure optimal health and nutrition.

Trout is one of the leading suppliers of vitamin B12. About 312% of the Daily Value of vitamin B12 is provided in a 3.5-ounce serving of trout fillet with 1171 milligrams of omega-3 fatty acids.

It also turns out to be a great source of proteins, fats, B vitamins, and several vital minerals. These nutrients have a positive effect on brain function and inflammation levels thus enhancing the general health of an individual.

Consuming full-fat plain yogurt may assist in enhancing vitamin B12 status in individuals with a deficiency, as it holds a reasonable level of this vitamin. Yogurt normally contains 0.12 to 0.60 micrograms of vitamin B12 for every 100 grams.

Studies have revealed that vitamin B12 found in yogurt is easily absorbed, with an absorption rate between 51% and 79%, which is significantly greater than some sources such as beef, fish, or eggs. Yogurts are wonderful for digestive health as they balance the microflora within the gut. Smoothies or mixed with ingredients like oats, nuts, fruit, and seeds are decent ways to include it in the diet.

Oysters are crustaceous animals belonging to the phylum of mollusk. They act as a rich source of nutrition that can come up with health benefits. Department of Agriculture discloses that 100g of raw Pacific oysters contain 16 µg of Vitamin B12 which is as high as 667% DV.

They also have more zinc content than any other food which makes them important for your immunity, skin repair, and body health. Oysters are the best appetizers. You can also use them during colder months in a seafood stew.

Eggs, being an excellent source of protein and B vitamins have several health benefits. Each pair of large eggs (100 grams) yields an estimated 46% of the DV for vitamin B12 and 39% of the DV for vitamin B2.

Consuming eggs regularly aids in supplying your body with vitamin D and protein. This supports calcium absorption within the body and keeps bones strong. Research has shown that egg yolks have higher levels of vitamin B12 than egg whites.

Salmon, which has many nutrients present in trout is one of the powerhouses of omega-3 and B vitamins. A portion of cooked salmon (178 grams) can be loaded with about 208% of the Daily Value for vitamin B12. That very serving may also deliver an additional 4,123 mg of omega-3 fatty acids. 

Alongside its high-fat content, this fish offers a high amount of protein, with about 40 grams in a half fillet (178 grams), which is important for muscle repair and overall health.

One cooked crab serving, usually 3 ounces, can provide about 9.8 micrograms of vitamin B12. This vitamin serves the main purpose of maintaining the health of the nervous system, cognitive health, and the synthesis of red blood cells.

On top of that, crab meat incorporates vitamins A, B and C, as well as magnesium, selenium, and omega-3 fatty acids. These nutrients are essential for general health and for avoiding harmful conditions in the body. Like oysters, crabs too, have a zinc content.

One serving of mussels provides you with your daily vitamin B12 requirement. Cooked mussels provide 20.4 micrograms of vitamin B-12 per serving, which is equal to 8.5 times the RDA for most adult populations set at 2.4 micrograms per day.

Besides, mussels also contain other nutrients. The content of mussels consists of proteins, potassium, vitamin C, and omega-3 fatty acids. On the same note, mussels have low fat and calorie density, which makes them suitable for various diet regimes.

Vitamin B12 is also easily found in animal-based foods such as chicken. It is suggested that an adult should consume 2.4 micrograms of vitamin B-12 every day. This required intake can be easily fulfilled by the consumption of chicken.

Chicken also particularly provides lean protein. Lean proteins contain less saturated fat which in turn is associated with maintaining cholesterol levels in the body. Thus, we can say that if your daily food plan involves a chicken of any type, then your body will not lack any nutrients it requires.

It is noteworthy that in case you are fond of seafood, having shrimp can prevent your body from deficiency of vitamin B12. Shrimps contain high vitamin B12 and those who consume about 100 grams of shrimps are assured of having 56% of Vitamin B12 in the serving size.

Shrimp also contains many other nutrients like proteins, selenium, and iodine, thus fitting the makings of a nutrient-dense food option. It can be prepared as shrimp salad, shrimp curry, etc.

Haddock contains B vitamins including niacin, B3, B6 and B12. Cooked haddock has 2.13 micrograms of vitamin B12 per 100 grams, which is equivalent to approximately 88% DV for adults. These vitamins have a role in enhancing the nervous and digestive systems, production of red blood cells, to boosting the nervous system and cognitive functions.

Furthermore, haddock contains a significantly lower amount of mercury than other fish, which means it is also safer to consume. Haddock being a good source of protein provides about 20 grams of protein per 100 grams of fish.

The following could be the benefits that come with vitamin B12.

1. Formation Of Red Blood Cells

Vitamin B12 helps your body to form red blood cells. The lack of vitamin B12 can affect the formation and development of red blood cells which results in megaloblastic anemia.

2. Minimize The Risk Of Macular Degeneration

A recent cross-sectional study conducted in 2022 showed that diets rich in vitamin B12 reduce the risk of developing advanced AMD.

3. Promote Brain Health

It has also been proved that vitamin B12 can have a strong influence on memory and cognitive functions. Lack of this vitamin has been associated with impaired memory, especially among aged persons.

4. May Boost Energy

Another well-known product that most people can recognize as having energizing properties is Vitamin B12. Indeed, individuals who have low levels of vitamin B12 in their body do feel tired or lack energy, mostly as an initial sign.

5. Other Benefits:

• It might help in enhancing the general aspect of hair, skin and nails.
• There are precedents for its improving mood and symptoms of depression.
• It may enhance heart health and bone health.