12 Vitamin B 12-Rich Foods to Supercharge Your Diet

When Sushmita mentioned her ongoing fatigue to her gynaecologist, the doctor dismissed her concerns, recommending more gym time. Meanwhile, 37-year-old Achala battled severe foot pain every morning upon waking. After both women underwent blood tests, they discovered the common culprit behind their troubles: a Vitamin B12 deficiency. Like Sushmita and Achala, an estimated 75% of Indians lack Vitamin B12. 

Vitamin B12, also known as cobalamin or cyanocobalamin, is one of the eight essential B vitamins that humans need for protein metabolism and several other important functions. The recommended daily intake of Vitamin B12 for adults is 2.4 micrograms (mcg), with 2.6 mcg for pregnant individuals and 2.8 mcg for breastfeeding mothers. However, your body does not produce Vitamin B12 on its own; it is synthesised by certain bacteria and then transferred to animal tissues. 

Here’s a list of 12 food items loaded with Vitamin B12 to ensure you get enough.

Vitamin B12 is a superhero that plays several vital roles in your body:

• Prevents megaloblastic anaemia: This condition causes red blood cells to become abnormally shaped, slowing down their movement and reducing their efficiency.
• Produces red blood cells: A deficiency in Vitamin B12 slows down the production of red blood cells, leading to fatigue and weakness.
• Lowers homocysteine levels: High levels of homocysteine, an amino acid, are linked to an increased risk of heart disease. Vitamin B12 helps keep these levels in check.
• Aids in DNA production: Vitamin B12 plays a key role in the creation of DNA, essential for cell division and growth.

Supports nerve regeneration: Vitamin B12 helps maintain the health of the nervous system, promoting nerve regeneration and reducing the risk of nerve damage.

• Individuals with Crohn's disease: This condition affects the intestines, impairing the absorption of essential nutrients, including Vitamin B12.
• People on diabetes medication: Certain medications for diabetes can reduce stomach acid production, which is necessary for the proper absorption of Vitamin B12.
• Vegans and vegetarians: Since Vitamin B12 is primarily found in animal products, those following plant-based diets are at a higher risk unless they consume fortified foods.
• People with poor gut health: Since Vitamin B12 absorption occurs in the large intestine, individuals with digestive issues or conditions that affect gut health may have trouble absorbing this vital nutrient.

“Deficiency of Vitamin B-12 usually manifests as burning feet, tingling sensation in fingers, fatigue, and cognitive difficulties with a person often feeling ‘less intelligent’”, says Dr. Sujata Chari.

Clams are a powerhouse of Vitamin B12. Just 100 g of cooked clams provides you 98.9 µg which is more than sufficient to hit your daily recommended intake.

Eggs are an affordable and accessible source of Vitamin B12 that can easily be included in your daily diet. Eating two large eggs provides 1.11 mcg of Vitamin B12, covering about 46% of the recommended daily intake.

While concerns about the link between daily egg consumption and heart disease persist, recent studies indicate that eating eggs may not increase this risk. Unless you have specific dietary restrictions, eating up to seven eggs per week is safe.

Beef, pork, goat, and lamb are vitamin B12-rich foods you can include in your diet.

Studies show that excess red meat consumption may increase the risk of developing heart disease, Type 2 diabetes, and certain types of cancers, although researchers have not fully understood the exact mechanism yet. Unless your doctor has advised you against red meat, you can consume it in moderation and aim for an overall healthy diet.

Cheese, milk, and yoghurt are full of several essential vitamins, including Vitamin B12. 

A 2002 research shows that Vitamin B12 in dairy sources have a greater bioavailability which means that they are more readily absorbed by your body compared to other sources.

That fillet of salmon isn’t just delicious — it’s also a powerhouse of Vitamin B12, delivering 2.8 mcg in just 100 grams! Marine algae, or phytoplankton, absorb Vitamin B12 through a symbiotic relationship with bacteria. Since young salmon feed on phytoplankton, they become a rich source of this essential vitamin. Additionally, studies show that including a salmon protein supplement for 8 weeks can significantly boost serum Vitamin B12 levels.

Vegans and vegetarians often miss out on most natural sources of Vitamin B12, as it is primarily found in animal-based foods. For them, fortified foods offer a valuable alternative. Nutritional yeast is one popular option; this inactive yeast is fortified with synthetic Vitamin B12. Though the exact Vitamin B12 content varies by brand, a serving of 1 teaspoon (5g) typically provides around 7.5 mcg. Certain fortified breakfast cereals also contain added Vitamin B12, though they can be high in sugar. Be sure to check the nutrition label to make an informed choice.

Organ meats such as the liver, heart, and kidneys of lamb, goat, chicken, and beef are power packed with nutrients, including Vitamin B12.

A 100 g serving of cooked oysters provides a hefty 12.9 mcg of Vitamin B12. This nutritious shellfish is also packed with high-quality protein, adding plenty of nutrients but very few calories to your diet. Plus, oysters are known to boost libido, making them a tasty way to support both your nutrition and vitality!

One standard cup of cooked chicken provides 0.46 mcg of Vitamin B12, covering approximately 19.7% of the recommended daily intake.

Shrimp is a low-calorie, high-protein vitamin b12 food you can count on. A cup of cooked shrimp offers 1.23 mcg of Vitamin B12.

Tempeh, a fermented soybean-based food, contains a significant amount of vitamin B12. 100 g can provide you anywhere from 0.7 to 8.0 mcg. While soybeans contain negligible amounts of vitamin B12 on their own, the fermentation process introduces bacterial activity that can significantly enhance the vitamin B12 content in tempeh.

Crab meat is a delicious seafood option for boosting your vitamin B12 intake. 1 cup (approximately 135 g) of cooked crab provides 4.5 mcg of vitamin B12, significantly exceeding the recommended daily intake.

Mercury levels in crabs can vary depending on their farming location, which may lead to the unintentional consumption of excessive mercury. Additionally, those with kidney or heart issues should be careful about the high sodium content in crabs.

Foods such as beef and chicken liver, dark leafy greens, and chickpeas are rich in folate, which is essential for red blood cell formation and crucial during early pregnancy.  

A study from 2007 and more recently in 2021 show that excessive intake of folic acid can interfere with Vitamin B12 and reduce its availability to the tissues, particularly in older adults. It can also worsen the symptoms of anaemia. However, researchers have yet to fully understand the exact mechanism behind this interaction.

Unless you are pregnant or breastfeeding, it's critical to avoid exceeding the recommended daily intake of folic acid (400 mcg), especially if you have a vitamin B12 deficiency.

Research suggests that higher alcohol intake reduces Vitamin B12 concentrations. Moderate alcohol consumption in healthy postmenopausal women can also decrease Vitamin B12.

Animal products like meat, fish, eggs, and dairy are the best sources to combat Vitamin B12 deficiency. For vegetarians and vegans, fortified foods and supplements become essential. “Being a pure vegetarian, I have very limited sources of Vitamin B12 in my diet and will always need to depend on supplements,” says Ankit Jain, 31, who discovered that his persistent anxiety, brain fog, and weakness were due to a Vitamin B12 deficiency. “Studies also show that supplements can mitigate the risk for heart attack in young individuals,” adds Dr Chari.

Addressing Vitamin B12 deficiency requires a focus on dietary choices. Consuming the right food items and using supplements when needed is vital for overall health.

Clams are packed with the highest levels of Vitamin B12. 100 g of cooked clams contains 98.9 mcg.

Vitamin B12 is only present in food items that originate from animals. Fruits don't contain Vitamin B12.

If you do not have any dietary restrictions, include eggs,fish, poultry, animal meat, and dairy products in your diet. If you are vegan or vegetarian, consume tempeh and nutritional yeast.

Dry fruits are not a rich source of Vitamin B12.

If someone is severely deficient in Vitamin B12, doctors may prescribe high-dose B12 supplements, which can be taken orally or via an intramuscular injection.