Vitamin B12 is an essential nutrient that we need to maintain nervous system function and overall health. It’s also a very popular dietary supplement, even though most people can get enough of it from foods.

Vitamin B12, also known as cobalamin, is one of the eight B vitamins that make up the “B complex.” This family of vitamins plays an important role in nervous system function, energy production, cellular metabolism, skin health and more.

Each B vitamin has a unique job in the body. Vitamin B12 is essential to maintaining healthy nerve cells, maintaining the myelin sheath around nerve fibers and supporting the function of neurotransmitters, per the National Institutes of Health. B12 also supports the production of red blood cells and acts as a cofactor for reactions that synthesize and repair DNA.

While vitamin B12 doesn’t directly boost energy — although the supplements are often marketed to do exactly that — it does help the body break down food into usable energy, aka glucose.

B vitamins are water-soluble vitamins, which means after the body uses what it needs, any excess B vitamins are excreted in urine, Katherine Zeratsky, a registered dietitian at the Mayo Clinic, previously told TODAY.com.

The body can store a few years’ worth of vitamin B12 in the liver, according to the National Library of Medicine, but it will eventually need to be replenished.

Vitamin B12 is naturally present in many foods, added to fortified products, and available in supplements. It’s also added to most multivitamins. Given its prevalence, how much vitamin B12 do you really need per day?

Vitamin B12 Recommended Daily Intake

The recommended dietary allowance (RDA) for vitamin B12, measured in micrograms (mcg or µg), varies by age and health status. Here’s how much vitamin B12 you need, per the NIH:

Adults: 2.4 mcgPregnant women: 2.6 mcgLactating women: 2.8 mcgAre You Getting Enough Vitamin B12?

Most healthy adults can get enough vitamin B12 from eating a varied diet and do not need to take a supplement, TODAY.com previously reported.

However, some people are not able to get enough vitamin B12 due to dietary restrictions — namely, vegetarians and vegans, because most vitamin B12-rich foods are animal-based and plant sources are very limited, registered dietitian Valerie Agyeman told TODAY.

Older adults may be at risk of deficiency because they have a harder time absorbing vitamin B12. Certain health conditions can also lower vitamin B12 levels, such as gastrointestinal diseases, certain medications and excessive alcohol use, per Medline Plus.

These groups may benefit from taking a vitamin B12 supplement — but always talk to your doctor first.

Otherwise, most people can increase their vitamin B12 intake by eating more foods rich in this micronutrient.

Vitamin B12 Foods

Vitamin B12 is found primarily in animal foods and added to some fortified plant-based foods. Here are some of the best vitamin B12 foods to add to your diet:

Clams

Seafood is excellent for overall health, registered dietitian-nutritionist Frances Largeman-Roth previously told TODAY.com.

Clams, in particular, are packed with nutrients. One serving of cooked clams (three ounces without the shells) packs 17 mcg of vitamin B12, which is over 700% of the daily value, per the NIH.

These mild-tasting mollusks also contain impressive amounts of the minerals iron and selenium. Plus, they’re a great source of protein and naturally low in calories, according to Largeman-Roth.

Enjoy clams steamed whole, baked on the half-shell or added to a garlicky pasta sauce in spaghetti alla vongole.

Mussels

Mussels are another shellfish that provides you with all the vitamin B12 you need for a day.

One serving (three ounces) of cooked blue mussels provides about 20 mcg of vitamin B12, more than 800% of the daily value!

Mussels are also an excellent source of protein, iron, zinc and omega-3 fatty acids.

Steam mussels in white wine, shallots, butter for a French “moules frites” or snack on smoked mussels, an affordable and healthy canned seafood option.

Nutritional Yeast

There are some plant-based vitamin B12 sources that are fortified with this nutrient.

Nutritional yeast is a non-dairy seasoning with a savory, cheesy flavor that’s popular among vegans. It’s also a great source of B vitamins.

Depending on the brand, one serving (two tablespoons) of nutritional yeast contains 8–24 grams of vitamin B12. That’s 350–1000% of the daily value, per the NIH.

Nutritional yeast provides five grams of complete protein, which means it has nine essential amino acids.

It’s versatile and easy to sprinkle on foods, including popcorn, or use in place of dairy for a vegan mac and cheese.

Salmon

Salmon is hailed as a superfood by many dietitians due to its impressive nutrient content.

Three ounces of cooked Atlantic salmon has 2.6 mcg of vitamin B12, per the NIH, which is 108% of the daily value.

Salmon is high in protein and healthy fats, including omega-3 fatty acids, which support heart and brain health. This buttery fish is also rich in biotin (vitamin B7), which supports a healthy metabolism and skin.

Enjoy salmon on rice bowls, salads or formed into burger patties.

Ground Beef

Ground beef is an excellent source of vitamin B12.

A single serving or three ounces of ground beef (85% lean / 15% fat) contains 2.4 mcg of vitamin B12, 100% of your daily value.

Beef is a complete protein that’s also rich in iron, zinc and creatine. From burgers to bolognese, chili or kofta, the ground beef recipe options are endless.

Canned Tuna

A pantry staple and cheap protein source, canned tuna offers impressive nutrients.

One can of light tuna provides 2.5 mcg of vitamin B12, just over 100% of the daily value.

Canned tuna can pack more than 30 grams of protein per can, as well as vitamin D, selenium and iron, according to Largeman-Roth.

Besides making a classic tuna fish salad, you can add canned tuna to pasta sauce, bake it in a casserole or use it as a filling for onigiri.

Milk

If you want to get more vitamin B12, look no further than good old cow’s milk.

One cup of 2% milk contains 1.3 mcg of vitamin B12, 54% of the daily value, per the NIH.

Cow’s milk is one of the healthiest milks you can drink, according to Natalie Rizzo, registered dietitian and TODAY.com nutrition editor.

It’s rich in protein and other nutrients, including calcium and vitamin D, which support bone health. Pair milk with fortified cereal and you’ll have a vitamin B12-loaded breakfast.

Yogurt

Another vegetarian-friendly food rich in vitamin B12 is yogurt, says Agyeman.

One serving (a six-ounce container) of plain yogurt provides 1 mcg of vitamin B12, just over 40% of the daily value.

In addition to protein and calcium, plain yogurt is high in potassium, which helps lower blood pressure, and gut-healthy probiotics.

Turkey

Another meat that provides vitamin B12 is turkey, so don’t worry about your intake on Thanksgiving.

Three ounces of roasted turkey breast meat contains 0.3 mcg of vitamin B12, about 15% of the daily value.

Turkey is high in protein, lower in fat and rich in choline, which supports brain health, as well as zinc and phosphorus, according to Largeman-Roth.

Eggs

Eggs are nutrient powerhouses.

One large egg has 0.5 mcg of vitamin B12, 20% of the daily value — so if you eat a three-egg omelet for breakfast, you’re more than halfway there for the day.

Eggs are also an excellent source of protein, iodine, choline and biotin, according to Rizzo.

Cheddar Cheese

Cheese-lovers, rejoice — this charcuterie board staple is also a good source of B vitamins.

One serving (1–2 ounces) of cheddar cheese has about 0.5 mcg of vitamin B12, which is almost 20% of the daily value, per the NIH.

Cheddar cheese also provides a good amount of protein, which is beneficial for muscle growth and helps with feelings of satiety, and it’s rich in calcium, according to Rizzo.