There are a handful of vitamins that the body produces on its own, though most of them need to come from your diet. Vitamin B12 falls into the latter category, so taking care to fill your plate with the best foods to eat for vitamin B12 is essential.
“B12 has many important roles in our body from DNA synthesis to red blood cell production and nervous system function,” says Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished. “It also helps keep homocysteine in check, which is important for heart health.”
Meet the experts: Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished; Brynna Connor, M.D., a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com.
According to the National Institutes of Health (NIH), the recommended daily intake of vitamin B12 for adults is 2.4 micrograms (mcg). People who are pregnant or nursing need more, 2.6 and 2.8 mcg, because B12 levels tend to drop during these periods, increasing your risk of a deficiency and possible associated symptoms. “Low levels of vitamin B12 can cause someone to experience fatigue, weakness, numbness and/or tingling in the hands and feet, memory issues, or mood changes,” says Brynna Connor, M.D., a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com.
Read on for the expert-recommended foods that will help you get enough vitamin B12 on a daily basis.
Top foods rich in vitamin B12
Salmon
Per the NIH, salmon contains just over 100% of the daily recommended B12 intake per serving. “Salmon is an excellent source of vitamin B12, along with heart-healthy omega-3 fatty acids,” says Dr. Connor. “Omega-3s may help support brain health, cardiovascular wellness, and healthy aging.”
Eggs
Eggs are an excellent way to add B12 to your diet, Dr. Connor says. One egg contains 0.5 mcg, or about 19% of the daily recommended intake. “They also provide high-quality protein and nutrients like choline, which support brain and nervous system health,” Dr. Connor adds.
Fortified cereals
For many people, especially those who eat a primarily plant-based diet, fortified cereals are an excellent way to boost your vitamin B12 intake, says Routhenstein. Make sure to check the nutrition and ingredients label to see how much B12 you’re getting and to help you choose a cereal without much added sugar.
Milk
A bowl of fortified cereal with dairy milk will offer a double dose of vitamin B12. One cup of 2% milk contains just over half of what you need every day, per the NIH.
Greek yogurt
“Greek yogurt contains vitamin B12, calcium, and probiotics that can support bone and digestive health. It’s a particularly good option for women over 50 who are focusing on maintaining muscle and bone strength,” says Dr. Connor. According to the NIH, a six-ounce container of yogurt delivers 1 mcg of vitamin B12.
Lean beef
Beef liver is the top food source of vitamin B12, with a whopping 70.7 mcg per serving. But Dr. Connor says that other forms of lean beef, such as top sirloin and lean ground beef, are also excellent sources of the vitamin. “Lean beef is naturally rich in vitamin B12 and iron, both of which are important for preventing fatigue and supporting healthy red blood cell production,” she adds.
Trout
“Trout is a standout heart‑healthy B12 source because it not only is rich in B12 but also contains EPA and DHA, essential omega-3 fatty acids that help lower triglycerides, reduce inflammation and support healthy blood pressure levels,” says Routhenstein. “Trout is also a good source of high quality protein and cardioprotective micronutrients like vitamin D, selenium, and potassium to support overall cardiovascular health.”
Fortified plant-based milk
As is the case with fortified cereal, fortified plant-based milk is a great way for vegans and people who don’t eat dairy to get enough B12, says Routhenstein. Just check the label and choose wisely.
Shellfish
If you enjoy them, clams and oysters are excellent sources of vitamin B12, delivering 17 mcg and 14.9 mcg per serving, respectively. Oysters are also a top source of zinc, which is critical for healthy immune function, DNA synthesis, and wound healing, the NIH says.
Nutritional yeast
Considered the vegan version of Parmesan cheese, nutritional yeast is often fortified with a hefty dose of vitamin B12. The amount can vary widely, so check the label to see how much your favorite brand contains.
People who need to pay close attention to their B12 intake
While everyone must consume adequate amounts of B12 through their diet, there are certain groups of people who need to be particularly cognizant of their B12 intake. The first is people who follow a vegetarian, vegan, or primarily plant-based diet. “B12 is only naturally found in animal foods,” notes Routhenstein, so these folks will need to rely more heavily on fortified plant foods.
Older adults are also at an increased risk of B12 deficiency. “The body’s ability to absorb B12 naturally declines with age, typically beginning around the age of 50 and becoming more pronounced around the age of 60 to 70,” Dr. Connor explains. “This occurs because stomach acid is needed to separate B12 from food, and many adults over 50 produce less stomach acid over time.” Likewise, she says that certain medications, such as metformin and proton pump inhibitors, can interfere with B12 absorption.
“Individuals with gastrointestinal conditions such as Crohn’s disease, celiac disease, and/or a history of bariatric surgery may also have trouble absorbing B12 properly,” Dr. Connor adds.
If you’re concerned about your B12 intake or your ability to get enough of the vitamin from your diet, talk to a dietitian or healthcare provider to determine the best course of action.
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