Top 12 Foods That Are High in Vitamin B12

Top 12 Foods That Are High in Vitamin B12

Animal liver and kidneys

Animal liver, such as goat, lamb or chicken liver, and kidneys are excellent sources of vitamin B12. They are nutrient-dense and provide a significant amount of this essential vitamin. Including small portions of liver or kidneys in your diet can help meet your vitamin B12 needs.


Clams are a nutrient powerhouse, and they are also one of the incredible sources of vitamin B12. A small serving of clams can provide a substantial amount of this vitamin. Enjoy them steamed, in soups, or added to pasta dishes for a flavourful and nutritious meal.


Sardines offer omega-3 fatty acids and are a good source of vitamin B12. These small fish have essential nutrients and can be enjoyed grilled, canned in olive oil, or added to salads to boost B vitamins and fats.

Fortified cereal

Fortified breakfast cereals are a convenient source of vitamin B12, especially for individuals following vegetarian or vegan diets. Many kinds of cereal are fortified with this vitamin, making them an accessible option for meeting your daily requirements. Look for whole grain options and check the nutrition labels for the vitamin B12 content.


Tuna is a versatile fish that provides protein and vitamin B12. Canned tuna is readily available and can be used in salads, sandwiches, or pasta dishes to boost your intake of this essential vitamin.


Salmon is widely recognised as a top vitamin B12 foods, known for its high concentration of omega-3 fatty acids. It is packed with essential vitamins, and salmon is a rich source of high-quality proteins. Incorporating salmon into your diet ensures an adequate intake of vitamin B12 and provides numerous health benefits associated with omega-3 fatty acids.

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Fortified non-dairy milk

Non-dairy milk, such as almonds, soy, and rice, has become a vitamin B12 foods alternative for those seeking dairy-free options. Fortified non-dairy milk provides a convenient and accessible way for vegans, vegetarians, and individuals with lactose intolerance to incorporate vitamin B12 into their diets, ensuring optimal health and nutrition.

Milk and dairy products

Cheese and yoghurt are delicious and nutritious protein sources and essential vitamins, including vitamin B12. These dairy products play a significant role in boosting vitamin B12 levels, particularly in individuals who have a deficiency. 

Incorporating milk and dairy products into your diet can help ensure an adequate intake of vitamin B12, supporting overall health and well-being.


Eggs are a nutritious source of vitamin B12, which is vital in maintaining optimal vitamin balance. For individuals with a vitamin B12 deficiency, consuming a whole egg, including the yolk, is recommended. 

What are vitamin b12 supplements?

Vitamin B12 supplements are synthetic forms of vitamin B12 that are taken orally or administered through injections to increase the intake of this essential nutrient.

Vitamin B12 supplements are available in different forms, including tablets, capsules, sublingual (under the tongue) tablets, and injections. They are commonly recommended for individuals who have a deficiency of vitamin B12, which can occur due to a variety of factors such as poor diet, certain medical conditions, or problems with absorption.

Doctors often prescribe supplements to address vitamin B12 deficiencies and prevent related health issues such as anaemia and neurological problems. They provide a concentrated dose of vitamin B12, allowing for efficient absorption and utilisation by the body.

It is important to note that vitamin B12 supplements should be taken under the guidance of doctors, as they can interact with certain medications and have potential side effects. 

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Who should take these supplements?

Individuals with little vitamin B12 rich foods are at a risk of developing a deficiency in this essential nutrient. In such cases, doctors may advise increasing the consumption of vitamin b12 rich foods or considering supplements to restore balance.

Vitamin B12 is critical in our body and is involved in essential functions. Individuals can enhance their overall health and well-being by incorporating foods rich in vitamin B12 into their diet.

What is vitamin B12 deficiency?

Vitamin B12 deficiency occurs when there is insufficient vitamin B12 in the body. This essential nutrient is crucial for adequately functioning the red blood cells, DNA synthesis and nervous system. A deficiency in vitamin B12 can lead to various symptoms, including fatigue, weakness, nerve problems, and anaemia. It is essential to diagnose and treat vitamin B12 deficiency to prevent further complications.

Symptoms of vitamin B12 deficiency

  • Mood swings
  • Memory loss
  • Pale skin
  • Appetite loss
  • Fever
  • Mouth ulcers
  • Numbness
  • Blurred vision
  • Weakness
  • Sweating
  • Fatigue
  • Breathlessness
  • Nerve damage
  • Depression


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