A balanced diet should include foods rich in vitamin B12. This water-soluble vitamin, as explained by Samantha Dieras, RN, DCN (Director of Ambulatory Nutrition Services at Mount Sinai Hospital), is essential for nerve function, blood cell production, metabolism, DNA synthesis, and other vital bodily processes.
Fortunately, getting enough B12 is easy—whether you eat animal products or follow a plant-based diet, you’ll find this nutrient in many food groups. Plus, these foods often provide other key nutrients like omega-3s, protein, and iron. If you’re looking to boost your B12 intake, here are some of the best sources:
### Top Vitamin B12 Foods
1. Clams
A great choice for seafood lovers, clams are packed with B12—just 3 oz. provides about 17 mcg. They also contain iron, making them a powerhouse for energy and red blood cell production.
2. Beef, Chicken & Liver
Liver is a nutritional powerhouse, loaded with B12, iron, and vitamin A. A single serving of beef or chicken liver delivers 70.7 mcg of B12—nearly 3,000% of your daily needs.
3. Salmon
A favorite among health experts, salmon offers 2.6 mcg of B12 per serving along with heart- and brain-boosting omega-3 fatty acids.
4. Trout
Another excellent fish option, trout provides 4.6 mcg of B12 per fillet, plus omega-3s.
5. Tuna
Known for its protein, tuna also supplies 2.5 mcg of B12 per 3 oz. serving.
6. Eggs
An easy addition to any meal, eggs offer protein and 0.5 mcg of B12 per large egg.
7. Dairy Milk
Whole milk (avoid raw milk) is rich in calcium, protein, vitamin D, and B12—one cup of 2% milk contains 1.3 mcg.
8. Yogurt
Plain, fat-free yogurt provides 1 mcg of B12 per 6 oz. serving.
9. Sardines
These tiny fish are packed with nutrients—one tin contains 8.22 mcg of B12, along with calcium and omega-3s.
10. Lean Beef
A good source of protein and iron, lean beef also provides 2.4 mcg of B12 per 3 oz. serving.
11. Nutritional Yeast
A vegan-friendly seasoning with a cheesy flavor, nutritional yeast is fortified with B12—just ¼ cup can provide 8.3 to 24 mcg.
### Why Is Vitamin B12 Important?
B12 helps convert food into energy, supports nerve function, aids in red blood cell production, and plays a role in DNA synthesis. It may also lower heart disease risk and help regulate mood.
By including these B12-rich foods in your diet, you can support overall health and energy levels.How much vitamin B12 should I take daily?
The recommended daily intake of vitamin B12 is between 2.4 and 2.8 mcg. Pregnant individuals should aim for 2.6 mcg, while those who are breastfeeding may need slightly more—around 2.8 mcg.
Should I take vitamin B12 supplements?
Ideally, you should get your vitamin B12 from a balanced diet rich in whole foods. However, if you’re not consuming enough through food or have absorption issues (like pernicious anemia), supplements may be necessary. These can come in pill form or as prescribed injections.
Are there downsides to vitamin B12?
Vitamin B12 is generally safe with few side effects. Since your body eliminates excess amounts, overdosing is rare. However, very high doses might cause headaches or nausea. It can also interact with certain medications, such as gastric acid inhibitors and metformin. As always, check with your doctor before starting any new supplement.
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