It is hard to imagine a balanced meal without foods containing vitamin B12. This water-soluble vitamin, explains Samantha Dieras, a registered nurse and director of ambulatory nutrition services at Mount Sinai Hospital, is essential for nervous system function, blood cell formation, metabolism, DNA production, and many other vital processes in the body.
Foods containing vitamin B12 are easy to incorporate into your daily diet. Whether you follow a plant-based diet or eat animal products, B12 can be found across a range of food groups. In addition, these foods often contain other important nutrients, such as omega-3 fatty acids, protein, and iron. If you want to check whether you are getting enough B12 or would like to increase your intake, these are the best sources:
1. Mussels
If you enjoy shellfish, mussels are an excellent source of vitamin B12. According to the US National Institutes of Health (NIH), 85 g of mussels contains around 17 mcg of B12. They also contain iron, making them excellent for energy and red blood cell production.
2. Liver (beef, chicken, and others)
Liver is a true nutritional powerhouse, rich in B12, iron, and vitamin A. A serving of beef or chicken liver contains as much as 70.7 mcg of B12, which is nearly 3,000% of the recommended daily value.
3. Salmon
Salmon is a well-known source of B12, containing around 2.6 mcg per serving, as well as omega-3 fatty acids that support brain and heart health.
4. Trout
Another fish rich in B12 and omega-3 fatty acids. A trout fillet contains around 4.6 mcg of vitamin B12.
5. Tuna
Tuna is well known as a source of protein, but it also contains B12. Three ounces, or around 85 g, of tuna contains approximately 2.5 mcg of vitamin B12.
6. Eggs
Eggs are a simple and versatile food rich in protein and B12. One large egg contains around 0.5 mcg of B12.
7. Cow’s milk
Whole pasteurized milk is an excellent source of calcium, protein, vitamin D, and B12. One cup of 2% milk contains around 1.3 mcg of B12.
8. Yogurt
Plain nonfat yogurt, around 170 g, contains approximately 1 mcg of vitamin B12.
9. Sardines
Canned sardines are an excellent source of B12, containing 8.22 mcg per can, as well as calcium and omega-3 fatty acids.
10. Lean beef
Lean beef is rich in protein, iron, and vitamin B12. An 85 g serving contains around 2.4 mcg.
11. Nutritional yeast
A popular vegan ingredient with a cheesy flavor, nutritional yeast is often fortified with vitamin B12. A quarter cup may contain between 8.3 and 24 mcg of this vitamin.
What does vitamin B12 do in the body?
Vitamin B12 helps convert food into energy, supports the nervous system, red blood cell and DNA production, and may reduce the risk of heart disease. It also plays a role in regulating emotions and producing serotonin.
How much vitamin B12 do we need each day?
The recommended daily intake is between 2.4 and 2.8 mcg. Pregnant women need around 2.6 mcg, while breastfeeding women may increase their intake to 2.8 mcg.
Should I take vitamin B12 supplements?
Ideally, B12 should be obtained through a balanced diet. However, if you have absorption problems, such as pernicious anemia, or do not get enough from food, supplements in the form of tablets or injections may be helpful, with a doctor’s guidance, of course.
Are there any side effects?
B12 is generally safe because any excess is excreted in urine. In rare cases, high doses may cause headaches or nausea. It may also affect the action of certain medications, such as stomach acid inhibitors and metformin, so consulting a doctor before taking supplements is recommended.