| Best Food Sources of Vitamin B12 | ||
|---|---|---|
| Source | Service | Vitamin B12 (mcg per serving) |
| Oyster | 3 ounces (oz) | 84.1 |
| Moss | 100 grams (g) | 30 to 60 |
| Oyster | 3 ounces | 24.5 |
| Nutritional Yeast | 3 tablespoons (tablespoons) | 24 |
| Mussel | 3 ounces | 20.4 |
| Crab | 3 ounces | 7.6 |
| sardines | 3 ounces | 7.6 |
| Trout | 3 ounces | 5.4 |
| Salmon | 3 ounces | 3.8 |
| tuna | 3 ounces | 1.8 |
| haddock | 3 ounces | 1.8 |
| Steak | 3 ounces | 1.6 |
| Milk | 1 glass | 1.5 |
| Yogurt | 7 ounces | 1 |
| Fortified Breakfast Cereal | 1 serving | 0.6 |
| eggs | 1 egg | 0.6 |
| Chicken | 1 glass | 0.4 |
| Türkiye | 3 ounces | 0.3 |
Vitamin B12: 84.1 mcg (3.504% of your DV) in 3 oz cooked oysters
Not only do oysters have the highest concentration of vitamin B12 of any food, they are also full of potassium. About 3 oz of oysters contain 534 milligrams (mg) of potassium.
Clams are delicious in pasta dishes or casseroles, such as Cioppino or Manhattan clam chowder. Steam until the shells crack or boil for about five minutes after the shells open.
Vitamin B12: 30 to 60 mcg (1,250 to 2,500% of your DV) in 100 g of dried purple berry
Seaweed can be a rich source of vitamin B12, depending on the type you consume. 100 g of dried purple leaf contains about 60 mcg.
Seaweed also contains plenty of iodine, a mineral essential for thyroid function. Your thyroid is a butterfly-shaped gland located in the middle of your neck that produces hormones. These hormones support breathing, digestion, heart rate, mood and more.
Vitamin B12: 24.5 mcg (1,020% of your DV) in 3 oz cooked oysters
Oysters contain more zinc than any other food; six raw oysters have 32 mg, which equals 400% of your recommended dietary allowance (RDA) for the nutrient. Essential mineral supports your immune system, wound healing and body development.
Oysters are a good appetizer. You can also enjoy it in seafood stew during cold periods.
Vitamin B12: 24 mcg (1000% of your DV) in 3 tablespoons nutritional yeast
Nutritional yeast (a spice with a nutty, cheesy taste) is a great vegan source of vitamins B1, B2, B3 and other B vitamins, including folate. The spice may also be beneficial for your protein intake: One serving contains 9 g of protein.
You can sprinkle nutritional yeast on popcorn, kale chips or pasta dishes. Add it to appetizers with cheese sauce, use it in place of breadcrumbs, or use it as an ingredient in salad dressings.
Vitamin B12: 20.4 mcg in 3 oz cooked mussels (850% of your Daily Value)
Mussels are a good source of nutrients as well as B12. Mussels contain protein, potassium, vitamin C and omega-3 fatty acids.
You can prepare and eat mussels in a similar way to oysters. They can be a great snack before a main meal or added to a casserole.
Vitamin B12: 7.6 mcg (316% of your DV) in 3 oz
Crab meat contains vitamins A, B and C, as well as magnesium. Like oysters, it contains zinc; 3 oz. It contains 3.01 mg.
Prepare crab cakes as an appetizer or add crab meat to seafood chowder. You can also mix crab meat into your salad.
Vitamin B12: 7.6 mcg (316% of your DV) in 3 oz
You may be surprised to learn that these little fish are full of calcium; 3 ounces of calcium is the same amount as 8 ounces of milk. Sardines also contain vitamin D and omega-3 fatty acids.
“Sardines are great in marinara sauce over spaghetti squash,” said Cynthia Sass, MPH, RD, contributing nutrition editor. Health. Throw in the vegetables left in the refrigerator. If you buy sardines canned in oil, be sure to rinse them before cooking to get rid of excess salt.
Vitamin B12: 5.4 mcg (225% of your DV) in 3 oz wild rainbow trout
Oily fish like trout are great sources of vitamin D and omega-3 fatty acids. Both nutrients support brain function and fight inflammation.
“Trout tastes great grilled with a little extra virgin olive oil,” Sass said. “Serve with spinach sautéed with garlic and baked sweet potatoes.”
Vitamin B12: 3.8 mcg in 3 oz cooked sockeye salmon (158% of your Daily Value)
Salmon has many of the same nutrients as trout. It is a rich source of protein, vitamin D and heart-healthy omega-3 fatty acids.
To maximize salmon’s many health benefits, bake or grill it instead of eating it fried, dried or salted. “I love grilled salmon over avocado and chickpea salad,” Sass said.
Vitamin B12: 1.8 mcg (75% of your Daily Value) in 3 oz light canned tuna
Tuna is loaded with vitamin D; A 3-ounce serving contains approximately 150 international units (IU). Like salmon and trout, it is also a rich source of omega-3 fatty acids.
Sass suggested looking for water-light tuna if you buy canned. You can also make a healthier tuna salad without using mayonnaise. “To make chilled tuna salad, toss canned tuna with Dijon mustard, balsamic vinegar, lemon juice and Italian herb seasoning,” Sass said.
Vitamin B12: 1.8 mcg (75% of your Daily Value) in 3 oz of cooked haddock
Haddock contains fewer omega-3 fatty acids than fatty fish such as salmon. This type of fish is still a good source of low-fat protein.
Bake haddock with simple spices like lemon and fresh herbs. For a healthier alternative to burgers, grill the fillets and serve on a bun.
Vitamin B12: 1.6 mcg (66% of your DV) in 3 oz roasted top sirloin
Beef is another great source of zinc, containing 7 mg in 3 oz. It’s also packed with protein and the B vitamin riboflavin, which is thought to help relieve premenstrual syndrome (PMS) symptoms.
“Keep it simple,” Sass said. “Roast beef over brown rice with vegetables, whole grains, and good oils like ginger.” Remember to enjoy beef in moderation. Red meat is high in cholesterol, and eating too much can increase your risk of heart disease.
Vitamin B12: 1.5 mcg in 1 glass of low-fat milk (62% of your Daily Value)
Milk is a good source of calcium, vitamin D and potassium. It also offers potential benefits such as reduced risk of heart disease and diabetes and lowered blood pressure.
“There are many healthy ways to include milk in your diet,” Sass said. “Try making a smoothie with milk, frozen fruit, almond butter, ginger and cinnamon.”
Vitamin B12: 1 mcg in 7 oz low-fat Greek yogurt (41% of your Daily Value)
Yogurt is a great source of calcium, magnesium and protein. Thanks to its abundance of beneficial probiotics, yoghurt is also a great aid to digestion. It balances intestinal bacteria and relieves IBS symptoms.
Sass suggested choosing fat-free or low-fat organic yogurt varieties. “It’s great whipped into smoothies or mixed with oats, fruit, nuts, and herbs like fresh mint,” Sass said.
Vitamin B12: 0.6 mcg in one serving of breakfast cereal fortified with 25% of your DV (25% of your DV) for vitamin B12
Fortified breakfast cereal may be a useful option for people who do not eat animal products, such as vegetarians or vegans. Most sources of vitamin B12 are animal foods, which can make it difficult to meet your DV.
Also choose a whole grain breakfast cereal. Whole grains are a rich source of fiber, a carbohydrate that supports digestive health.
Vitamin B12: 0.6 mcg in one large boiled egg (25% of your Daily Value)
Eggs are a great source of protein and vitamin D. This vitamin is important in helping your body absorb calcium and maintain strong bones.
You can prepare eggs in a variety of ways, including hard-boiled, soft-boiled, poached, and scrambled. “I love a veggie and avocado omelet paired with fresh fruit,” Sass said. Or eggs in a salad with chopped veggies, pesto and quinoa.”
Vitamin B12: 0.4 mcg (16% of your DV) in 1 cup roasted chicken breast
Chicken offers protein, but it is a particularly lean source of protein. Lean proteins contain less saturated fat, which can increase cholesterol levels.
Whether you prefer grilling, frying, or baking, there are countless healthy ways to eat chicken. You can also add chicken to salads and sandwiches.
Vitamin B12: 0.3 mcg in 3 oz (12.5% of your DV)
Just one serving of lean turkey contains almost half of your daily needs for selenium. Selenium is a trace mineral that strengthens immune function.
“Oven-roasted turkey breast is great in a garden salad with Brussels sprouts and fries,” Sass said. “Very lean ground turkey can also be cooked in marinara sauce and served over spaghetti squash.” Opt for white turkey meat (such as breast) and skip the skin, which contains more saturated fat.
Vitamin B12 is also available in supplement form. The vitamin can be found in:
- B complex supplements
- Multivitamin/multimineral supplements
- Supplements on their own
Dosages vary between supplements, but some may offer up to 1000 mcg of the vitamin. Remember that the body absorbs only a certain amount of this amount.
Talk to a healthcare professional before taking vitamin B12 supplements. These supplements may interact with medications such as stomach acid inhibitors for digestive issues and metformin for diabetes. Any supplement can affect people differently depending on the dose they take and how often they take it.
Alcohol can affect your body’s absorption of vitamin B12. Drinking too much (more than two drinks per day for men and more than one drink per day for women) can cause difficulties in absorbing the vitamin.
Fruits and vegetables are healthy and nutritious for you, but they are not sources of vitamin B12. Animal sources and supplements are the primary ways to get vitamin B12.
Vitamin B12 deficiency can occur when you don’t get enough vitamin B12 or your body cannot absorb the amount of vitamin you need. If the deficiency is not just due to absorption issues, you can eat the following to increase B12 levels:
- milk and eggs
- Fortified breakfast cereals
- Meats and shellfish
- nutritional yeast
Foods for Vegetarians and Vegans
Vegetarians and vegans consume primarily plant-based foods, so they may be at risk of vitamin B12 deficiency. People who follow a vegetarian or vegan diet can still get vitamin B12 from certain foods:
- Daily: Lacto-vegetarians or lacto-ovo vegetarians eat plant-based foods and all or certain dairy products.
- Eggs: Lacto-ovo vegetarians follow a diet consisting of plant-based foods, dairy products and eggs.
- Fortified foods: Vegetarians can get B12 from fortified cereals, and vegans can get B12 from fortified vegan milk substitutes.
- Nutritional yeast: Vegans and vegetarians can flavor different foods with it, which can help increase B12 intake and reduce B12 deficiency.
Vitamin B12 is one of many nutrients that can aid different body functions and is found primarily in animal foods such as seafood, meat, and dairy. Other sources of B12 include nutritional yeast, fortified breakfast cereals and supplements.
If you have questions or concerns about your vitamin B12 intake and before taking any supplements, consult a healthcare professional or registered dietitian. They will be able to offer you guidance on figuring out your vitamin intake.