Vitamin B12 is mainly found in animal-based foods such as meat, eggs, fish and dairy products. Vegetarians, pregnant or nursing women, and individuals at risk of the deficiency may need to rely on supplements to maintain healthy levels.
Vitamin B12 is a key water-soluble vitamin that plays a key role in the body. It supports healthy nerve function, aids in the production of DNA and red blood cells, and helps maintain normal brain activity.
The recommended daily intake RDI is about 2.4 mcg, though the requirement is slightly higher for pregnant and breastfeeding women.
Vitamin B12 is absorbed in the stomach with the help of a protein called intrinsic factor, which binds to the vitamin and allows your blood and cells to use it effectively. Any excess is stored in the liver, so if you consume more than the daily requirement, your body can keep it for later.
As the body cannot produce vitamin B12 on its own, it is important to obtain it through food or supplements. Below are the foods high in B12 Vitamins that you can include in your diet.
High B12 Vitamins Foods
- Animal Liver and Kidneys
Organ meats are among the most nutrient–dense foods you can eat, with the liver and kidneys, particularly lamb, being exceptional B12 food sources. A 3.5-ounce or 100-gram serving of lamb liver delivers a great 3571% of the daily value of vitamin B12. While the lamb liver contains the highest levels, beef and veal liver are great options, each providing around 3000% of the daily value per a 3.5-ounce (100-gram) serving.
Apart from Vitamin B12, lamb liver is packed with copper, selenium and vitamins A and B2, making it one of the most nutrient-dense foods that are high in vitamin B12. Kidneys from lamb, veal and beef are outstanding natural sources of vitamin B12, along with more than 100% of the DV for vitamin B2 and selenium.
- Clamps
Clams are small, chewy shellfish loaded with nutrients and an excellent source of lean protein. They are rich in vitamin B12, with just 20 small clams providing more than 7000% of the daily value. Whole baby clams are also impressive sources of iron, delivering nearly 200% of DV in a 3.5-ounce serving.
In addition to B12 and iron, clams also supply valuable antioxidants that support overall health. Even the broth from the boiled clams contains a high amount of vitamin B12. In fact, canned clam broth has been found to provide between 113% and 588% of the daily value of the DV per 3.5 ounces (100 grams).
- Sardines
Small, soft-boned saltwater fish, Sardines are usually sold canned in water, oil or sauces, though you can also buy them fresh. They are very nutritious as they contain good amounts of almost every single nutrient. A one-cup serving of drained sardines provides 554% of the daily value for vitamin B12.
Apart from being one of the high sources of Vitamin B12, they are a great source of omega-3 fatty acids, and have proven to provide many health benefits like reducing inflammation and improving heart health.
- Beef
Beef is vitamin B12 best source. Once grilled, flat iron steak provides 467% of the daily value for vitamin B12. The same amount of steak contains reasonable amounts of vitamins B2, B3 and B6 as well as more than 100% of the DVs for zinc and selenium. If you are looking for foods that are rich in Vitamin B12, it is recommended to choose the low-fat cuts of meat. You can also grill or roast it instead of frying. Grilling or Roasting will preserve the B12 content.
- Fortified Cereal
This source of Vitamin B12 is best for both vegans and vegetarians, for it is synthetically made, not derived from animal sources. It is not commonly recommended as a part of a healthy diet, but they are a great source of B vitamins with good content of B12. Fortification adds nutrients that are not originally in food. Malt-O-Meal Raisin Bran offers up to 62%
- Tuna
Tuna is a commonly consumed fish and a great source of nutrients, including vitamins, proteins and minerals. Tuna is one of the best B12-rich foods, and contains high concentrations in the muscles, just below the skin, known as dark muscles. A 3.5-ounce serving of cooked tuna contains 453% of the daily value for vitamin. It also contains lean protein, phosphorus, selenium and vitamins A and B3. Canned Tuna contains a decent amount of Vitamin B12. 165 grams of light tuna in water contains 152% of the daily value.
- Fortified Nutritional Yeast
Nutritional yeast is a great source of vitamins, proteins and minerals. A species of yeast, it is grown for food, not as a leavening agent for bread and beer. It does not contain vitamin B12, and it is commonly fortified, making it one of the best vitamin B12 sources food. The vitamin B12 in nutritional yeast is vegan-friendly as it is synthetic. The two tablespoons of nutritional yeast contain up to 733% of the daily value for Vitamin B12. In one of the age-old studies, the researchers added nutritional yeast to the diets of raw food vegans and found that the Vitamin B12 in blood levels was increased, and helped to reduce the blood markers of B12 deficiency.
- Trout
Rainbow Trout is rich in protein, healthy fats and B vitamins. A 3.5 ounce of trout fillet has 312% of the daily value for Vitamin B12 and 1171 mg of omega-3 fatty acids. For adults, it is recommended a combined daily intake of 1100 -1600 mg of omega-3 fatty acids. It is also a powerhouse of manganese, phosphorus and selenium.
- Salmon
Known for its highest concentration of omega-3 fatty acids, it is the vitamin B12 best source. A half fillet of cooked salmon can pack 208% of the daily value for Vitamin B12. The same serving can also provide 4123 mg of omega-3 fatty acids. It also offers high amounts of protein content with about 40 grams in a half fillet.
- Fortified non-dairy milk
Non-dairy milk is famous among those who want a nutritious vegan replacement for daily milk. Almond, rice milk, and while soy are not naturally high in vitamin B12, they are also fortified, making them a great source of vitamins. One of the best sources of Vitamin B12 for vegetarian and vegansis soy milk, which provides up to 86% of the daily value for vitamin B12 in 1 cup.
- Cow’s Milk
Cow’s milk and other dairy products like yogurt and cheese are great protein sources. They are the vitamins, minerals and best B12 sources. One cup of whole milk supplies 46% of the daily value for Vitamin B12. Cheese is a rich source of vitamin B12. A large slice of Swiss cheese contains 28% of the daily value. Full-fat plain yogurt is also in the B12 foods list. It helps improve the vitamin B12 status in people who are deficient in this vitamin. The body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in fish, beef or eggs.
- Eggs
Eggs are a great source of protein and B Vitamins, especially B2 and B12. Two large eggs supply 46% of the daily value for vitamin B12 and 39% of the daily value for vitamin B2. Vitamin B12 in eggs is higher in their yolks than their whites. Also, B12 in egg yolks are easier to absorb. It is therefore recommended to eat whole eggs instead of just their whites. Also, by consuming eggs, you will get a good dose of Vitamin B12 and Vitamin D, as eggs naturally contain them.
Vitamin B12 supplements- Are they recommended for Daily Consumption?
These supplements are recommended for people who are at risk of vitamin B12 deficiency. They include individuals who are or have-
- Older adults
- Pregnant or Nursing
- Vegans or Vegetarians
- Intestinal Conditions
- Have had stomach surgery.
Vitamin B12 in Supplements is synthetic, like that in fortified sources, thus it is vegan-friendly. Vitamin B12 can be found in many forms. They come as a tablet that can be swallowed, chewed or a liquid that can be drunk or a tablet that can be placed under the tongue.
They can also be injected into the body by a healthcare professional. As per the research, vitamin B12 taken by mouth and intramuscular injection are equally effective at restoring B12 levels in people with deficiency.
As per 2011 research, people with low levels of B12 vitamins restored them in their bodies after 90 days of either supplements or injections.
Pernicious Anemia
The deficiency of vitamin B12 is not always caused by inadequate dietary intake. It is also caused by a lack of an intrinsic factor. This factor is more common in older people and is usually associated with an autoimmune disease called pernicious anemia.
Having lifelong Vitamin B12 injections is a lifelong treatment, but small amounts of Vitamin B12 are absorbed without intrinsic factor. As per the review of 2016, taking 1000 mcg of vitamin B12 in any form daily is an effective alternative to injections.
FAQs
- What is Vitamin B12 deficiency?
If your body does not produce enough intrinsic factor or if you do not eat vitamin B12-rich foods, you will develop a Vitamin B12 deficiency. This vitamin is mainly found in animal products, especially in meat and dairy products. However, in a vegan and vegetarian diet, fortified foods can be a good source of this vitamin. - What food is highest in B12?
Organ meat, such as liver and kidneys, is very high in vitamin B12. Clams are also a powerhouse of this vitamin. - In which fruit is Vitamin B12 present?
Fruit does not contain vitamin B12. You can get vitamin B12 in Animal meats, dairy products, eggs, and some fortified products like breakfast cereals and nutritional yeast. - How do you increase your Vitamin B12 levels naturally?
You may be able to increase your vitamin B12 levels by consuming foods that are high in Vitamin B12. These include animal meat, dairy products and eggs. Dietary supplements can also be taken. For people suffering from pernicious anaemia, treatment includes vitamin B12 injections or supplements.
Final Words
Vitamin B12 is the body’s essential nutrient required for many functions. It is found in animal products, dietary supplements and fortified foods. Some rich sources of Vitamin B12 are liver, beef, sardines, clams and dairy products.
If you are seeking to increase your vitamin stores or prevent deficiency, eating these foods may considerably enhance overall health.