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| Main food sources of vitamin B12 | ||
|---|---|---|
| Source | Portion | Vitamin B12 (mcg per serving) |
| Clams | 3 ounces (oz) | 84.1 |
| Seaweed | 100 grams (g) | 30 to 60 |
| Oysters | 3 oz | 24.5 |
| Nutritional yeast | 3 tablespoons (tablespoon) | 24 |
| Mussels | 3 oz | 20.4 |
| Crab | 3 oz | 7.6 |
| Sardines | 3 oz | 7.6 |
| Trout | 3 oz | 5.4 |
| Salmon | 3 oz | 3.8 |
| Tuna | 3 oz | 1.8 |
| Haddock | 3 oz | 1.8 |
| Beef | 3 oz | 1.6 |
| Milk | 1 cup | 1.5 |
| Yogurt | 7 oz | 1 |
| Fortified breakfast cereals | 1 serving | 0.6 |
| Eggs | 1 egg | 0.6 |
| Chicken | 1 cup | 0.4 |
| Turkey | 3 oz | 0.3 |
Vitamin B12: 84.1 mcg in 3 oz of cooked mussels (3.504% of your DV)
Not only do mussels have the highest concentration of vitamin B12 of any food, they are also packed with potassium. About 3 oz of mussels contain 534 milligrams (mg) of potassium.
Clams are delicious in pasta dishes or stews, such as Cioppino or Manhattan clam chowder. Steam them until the shells burst, or cook for about five minutes after the shells open.
Vitamin B12: 30 to 60 mcg in 100 g of dried purple layer (1,250% to 2,500% of your RDA)
Seaweed can be a rich source of vitamin B12, depending on the type you consume. There is a whopping 60 mcg in 100 g of dried purple layer.
Seaweed is also high in iodine, a mineral essential for thyroid function. Your thyroid is a butterfly-shaped gland in the middle of your neck that produces hormones. These hormones support breathing, digestion, heart rate, mood and more.
Vitamin B12: 24.5 mcg in 3 oz of cooked oysters (1,020% of your RDI)
Oysters contain more zinc than any other food: 32 mg in six raw oysters, which is 400% of your recommended dietary allowance (RDA) for the nutrient. The essential mineral supports your immune system, wound healing and body development.
Oysters make a good starter. During the colder periods you can also enjoy it in a seafood stew.
Vitamin B12: 24 mcg in 3 tablespoons of nutritional yeast (1000% of your RDI)
Nutritional yeast – a condiment with a nutty, cheesy flavor – is a great vegan source of other B vitamins, including vitamins B1, B2, B3 and folic acid. The seasoning can also be helpful 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 starters in a cheese sauce, use it as a breadcrumb substitute or make salad dressings with it as an ingredient.
Vitamin B12: 20.4 mcg in 3 oz of cooked mussels (850% of your RDA)
In addition to B12, mussels are also a good source of nutrients. Mussels contain protein, potassium, vitamin C and omega-3 fatty acids.
You can prepare and eat mussels in the same way as oysters. They can be a great snack for an appetizer or added to a stew.
Vitamin B12: 7.6 mcg in 3 oz (316% of your RDA)
Crab meat contains vitamins A, B and C, as well as magnesium. Like oysters, it contains zinc: 3 oz contains 3.01 mg.
Prepare crab cakes as an appetizer, or add crab meat to seafood soup. You can also mix crab meat into your salad.
Vitamin B12: 7.6 mcg in 3 oz (316% of your RDA)
You might be surprised to learn that these little fish are packed with calcium: 3 oz contains the same amount as 8 oz of milk. Sardines also contain vitamin D and omega-3 fatty acids.
“Sardines are great in a marinara sauce over spaghetti squash,” Cynthia Sass, MPH, RD, contributing food editor, told me. Health. Toss in any leftover vegetables you have in the refrigerator. If you buy canned sardines in oil, be sure to rinse them before cooking to remove excess salt.
Vitamin B12: 5.4 mcg in 3 oz of wild rainbow trout (225% of your RDA)
Fatty fish like trout are great sources of vitamin D and omega-3 fatty acids. Both nutrients promote brain function and fight inflammation.
“Trout is delicious grilled with a little extra-virgin olive oil,” says Sass. “Serve it alongside garlic sautéed spinach and a baked sweet potato.”
Vitamin B12: 3.8 mcg in 3 oz of cooked sockeye salmon (158% of your RDA)
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.
Bake it in the oven or grill it instead of eating it fried, dried or salted to maximize salmon’s many health benefits. “I like grilled salmon over an avocado and chickpea salad,” Sass said.
Vitamin B12: 1.8 mcg in 3 oz canned light tuna (75% of your RDA)
Tuna is packed with vitamin D; a 3-ounce serving contains approximately 150 international units (IUs). Like salmon and trout, it is also a rich source of omega-3 fatty acids.
Sass suggested looking for light tuna in water if you buy it canned. You can also make a healthier tuna salad without using mayonnaise. “Mix canned tuna with Dijon mustard, balsamic vinegar, lemon juice and Italian herb seasoning to make a chilled tuna salad,” Sass said.
Vitamin B12: 1.8 mcg in 3 oz of cooked haddock (75% of your RDA)
Haddock contains fewer omega-3 fatty acids than fattier fish such as salmon. This type of fish is still a good low-fat protein source.
Bake haddock in the oven with simple seasonings such as lemon and fresh herbs. Grill the fillets and serve them on a bun for a healthier alternative to a burger.
Vitamin B12: 1.6 mcg in 3 oz of roasted sirloin steak (66% of your RDA)
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 symptoms of premenstrual syndrome (PMS).
“Keep it lean,” Sass said. “Combine beef with vegetables, whole grains and good fats, such as ginger stir-fry with beef and brown rice.” Remember to enjoy beef in moderation. Red meat is high in cholesterol and eating too much can increase the risk of cardiovascular disease.
Vitamin B12: 1.5 mcg in 1 cup of skim milk (62% of your RDI)
Milk is a good source of calcium, vitamin D and potassium. It also offers potential benefits, such as a reduced risk of cardiovascular disease and diabetes and lowered blood pressure.
“There are many healthy ways to incorporate milk into your diet,” says Sass. “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 DV)
Yogurt is a great source of calcium, magnesium and protein. Thanks to its many beneficial probiotics, yogurt is also an excellent digestive aid. It balances intestinal bacteria and relieves IBS symptoms.
Sass suggested opting for low-fat or low-fat organic yogurt varieties. “It’s great to use in smoothies or mix with oats, fruits, nuts and herbs, like fresh mint,” says Sass.
Vitamin B12: 0.6 mcg in one serving of breakfast cereal fortified with 25% of the daily value for vitamin B12 (25% of your RDI)
Fortified breakfast cereals can be a useful option for people who don’t eat animal products, such as vegetarians or vegans. Most sources of vitamin B12 are animal foods, which can make it difficult to meet your RDA.
Choose a breakfast cereal that is also whole grain. Whole grains are a rich source of fiber, a carbohydrate that supports digestion.
Vitamin B12: 0.6 mcg in one large hard-boiled egg (25% of your RDI)
Eggs are a great source of protein and vitamin D. This vitamin is important for helping your body absorb calcium and maintain strong bones.
You can prepare eggs in different ways, including hard-boiled, soft-boiled, poached and scrambled. “I like an omelet with veggies and avocado paired with fresh fruit,” Sass said. Or eggs in a salad with chopped vegetables, pesto and quinoa.”
Vitamin B12: 0.4 mcg in 1 cup of roasted chicken breast (16% of your DV)
Chicken provides protein, but it is primarily a source of lean protein. Lean proteins contain less saturated fat, which can increase cholesterol levels.
There are plenty of healthy ways to eat chicken, whether you prefer it grilled, roasted or baked in the oven. You can also add chicken to salads and sandwiches.
Vitamin B12: 0.3 mcg in 3 oz (12.5% of your RDI)
Just one serving of lean turkey contains almost half your RDA of selenium. Selenium is a trace mineral that strengthens immune function.
“Oven-roasted turkey breast is great on a garden salad with Brussels sprouts and fingerling potatoes,” says Sass. “Very lean ground turkey can also be cooked in a marinara sauce and served with spaghetti squash.” Choose white turkey meat (such as the 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 by supplement, but some can contain up to 1,000 mcg of the vitamin. Please note that the body only absorbs a limited amount of this amount.
Talk to a healthcare provider before taking vitamin B12 supplements. These supplements may interact with medications such as antacids for digestive problems and metformin for diabetes. Each 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 for men and more than one drink for women per day – can make the vitamin difficult to absorb.
Fruits and vegetables are healthy and nutritious for you, but they are not sources of vitamin B12. Animal sources and supplements are the main way to get vitamin B12.
Vitamin B12 deficiency can occur if you don’t get enough vitamin B12 or if your body can’t absorb the amount of vitamin you need. You can eat the following to boost B12 levels if the deficiency is not just due to absorption problems:
- Dairy and eggs
- Fortified breakfast cereals
- Meat and shellfish
- Nutritional yeast
Foods for vegetarians and vegans
Vegetarians and vegans eat mainly plant-based foods, which can put them at risk for vitamin B12 deficiency. People who follow a vegetarian or vegan diet can still get vitamin B12 from certain foods:
- Dairy: Lacto-vegetarians or lacto-ovo vegetarians eat plant-based foods and all or some dairy products.
- Eggs: Lacto-ovo vegetarians follow a diet of plant foods, dairy and eggs.
- Fortified foods: Vegetarians can get B12 from fortified cereals, and vegans can get it from fortified vegan milk substitutes.
- Nutritional yeast: Vegans and vegetarians can season various foods with this, which can help increase B12 intake and reduce B12 deficiency.
Vitamin B12 is one of many nutrients that can help various bodily functions and is primarily found in animal foods such as seafood, meat and milk. Other sources of B12 include nutritional yeast, fortified breakfast cereals and supplements.
Consult a healthcare provider or registered dietitian if you have any questions or concerns about your vitamin B12 intake and before taking supplements. They can give you advice on how to solve your vitamin intake.