Table of ContentsView AllTable of ContentsFoods That Have Vitamin B12Daily AmountIs a Supplement Needed?When to Consider B12 SupplementsPotential Interactions and SafetyCan You Take Too Much B12?Non-Animal Sources
Table of ContentsView All
View All
Table of Contents
Foods That Have Vitamin B12
Daily Amount
Is a Supplement Needed?
When to Consider B12 Supplements
Potential Interactions and Safety
Can You Take Too Much B12?
Non-Animal Sources
Vitamin B12 is a powerhouse nutrient crucial for maintaining overall health and energy levels. It impacts everything in your body, from your nervous system to red blood cell production.A deficiency can lead to many troubling symptoms, including fatigue, heart palpitations, mood changes, and neurological issues like weakness and tingling in your hands and feet.
While B12 is primarily found in animal products, if you follow a vegan or restricted vegetarian diet, you may wonder what foods have vitamin B12. Most people obtain sufficient B12 from their diets, and some non-animal-based products exist. However, specific groups, such as vegans, older adults, and those taking medications like Metformin, may need to consider supplementation.
A Note on SupplementsIn the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it does for prescription medications. This means some supplement products may not contain what the label says. Whenchoosing a supplement, look for third-party-tested products and consult a healthcare provider, a registered dietitian (RD) or registered dietitian nutritionist (RDN), or a pharmacist
A Note on Supplements
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it does for prescription medications. This means some supplement products may not contain what the label says. Whenchoosing a supplement, look for third-party-tested products and consult a healthcare provider, a registered dietitian (RD) or registered dietitian nutritionist (RDN), or a pharmacist
Vitamin B12 is found in a variety of animal and fortified plant-based foods. Because it’s a water-soluble vitamin, your body will excrete any excess amounts you take in, so it’s safe to consume high amounts through your food. The following highlights the top food sources of B12:
1. Beef Liver
Beef liver is one of the most concentrated sources of vitamin B12. A4-ounceraw serving contains67 micrograms (mcg) of B12, nearly3,000%of the recommended dietary allowance (RDA) for adults. Beef liver is also an excellent source of vitamin A, other B vitamins, iron, copper, and choline.Beef liver is very high in provitamin A (pigments in plants that the body converts to vitamin A), which in excess is linked to congenital disabilities, making it potentially unsafe for pregnant people.
2. Clams
A3-ounceserving of cooked clams (without the shells) contains70 mcg (700% RDA)of vitamin B12. Clams are also a good source of iron, selenium, copper, and zinc.They contain polyunsaturated fatty acids, which are associated with health benefits, including reduced inflammation and improved cardiovascular health.
3. Oysters
Oysters are shellfish that you can eat raw or cooked.One raw oystercontains8 mcg of B12 (333% RDA), while 3 ounces of cooked oysters contain 14.9 mcg (620% RDA).Oysters are also a good source of protein and many minerals, including zinc, copper, selenium, and iron.Research is limited on oysters' specific health benefits. However, they are packed with many vitamins and minerals.
4. Fortified Nutritional Yeast
Nutritional yeastis deactivated yeast used for flavor and nutrients. Often fortified with varying amounts of vitamin B12, a5-gram (g) servingcontains7.5 mcg of B12 (310% RDA)and 3g of protein and is a good source of other B vitamins.
Some studies suggest that nutritional yeast may lower blood sugar and cholesterol due to beta-glucan content.Further studies in humans are needed to confirm these results.
5. Salmon
Salmon is afatty fishthat offers2.6 mcg of B12 (just over 100% RDA)per3-ounceserving.It’s rich in protein, other B vitamins, selenium, and niacin and is an excellent source of omega-3 fatty acids. Omega-3s may lower inflammation and cholesterol and support brain health while reducing chronic disease risk.
6. Tuna
Tuna is another fish that can help you meet your B12 needs.Three ouncesof canned tuna contains2.5 mcg (104% RDA).It also contains vitamin D, iron, selenium, and iodine.Like salmon, tuna also contains omega-3 fatty acids, which may reduce your risk of heart disease, certain cancers, and cognitive decline.
7. Ground Beef
One3-ounceserving contains2.4 mcg of B12 (100% RDA). It is also an excellent source of protein, iron, and other B vitamins and provides some selenium and choline. Choosing lean ground beef helps lower your saturated fat intake, which is better for your heart.
8. Milk and Fortified Nondairy Milk
9. Yogurt
A6-ouncecontainer of plain yogurt provides1 mcg of B12 (43% RDA)and similar amounts of calcium, vitamin B2, phosphorus, and iodine across all styles—regular, Greek, and Icelandic.Greek and Icelandic yogurts have higher protein and lower carbohydrates than regular yogurt. Most yogurts also contain probiotics.
Regular yogurt consumption may lower your risk of diabetes, specific cancers, heart disease, and osteoporosis and support your gut health.
10. Breakfast Cereals
Many breakfast cereals are fortified with B12, ranging from0.6 mcg (25% RDA) to 2.4 mcg (100% RDA).They provide a variety of vitamins and minerals, including vitamins A, C, D, and other B vitamins, as well as calcium, iron, magnesium, and zinc. Cereal types vary widely in carbohydrates, protein, and fat, but many offer protein andfiber-rich carbs, reducing diabetes risk and cholesterol.
11. Cheese
However,full-fat cheeses like cheddarcontainsaturated fat, which may increase the risk of high cholesterol, making portion control key.
12. Eggs
One whole egg contains0.5 mcg of B12 (19% RDA)and provides 6 g of protein, vitamin A, and other B vitamins.It also contains the antioxidantsluteinandzeaxanthin, which help reduce age-related macular degeneration.
Eggs are also an excellent source of choline, vital for neurological development in babies and brain health throughout life.
How Much Vitamin B12 You Need Per Day
The amount you need depends on your age and stage of life. According to the National Institutes of Health, the following are vitamin B12 RDAs for different groups of people:
Should I Take a Vitamin B12 Supplement?
Foods rich in vitamin B12 also offer many other vitamins, minerals, and nutrients that support health, so aim to get as much as you can through food. However, some people maybenefit from a supplement.
You may need a vitamin B12 supplement if you have aB12 deficiency, do not get enough from food, or have absorption issues.Vegansare particularly at risk since plant-based foods lack B12, and few are B12-fortified.Vegetariansthat limit dairy or eggs may also benefit.
Medications to treatacid reflux, such as Prilosec (omeprazole) and Zantac (ranitidine), and type 2 diabetes medications likemetformin,lower vitamin B12 absorption. However, taking B12 supplements with these medications is perfectly safe, and it may be recommended to take B12 while taking these medications.
B12 isa water-soluble vitamin,meaning your body excretes what it doesn’t need. Consuming high amounts of B12 has no known risks or side effects, and there is no established tolerable upper limit.
Focusing on foods rich in vitamin B12 is the best way to support your health. However, some individuals, especially those at risk of deficiency, may benefit from supplementation. With no established upper limit for B12 intake, it’s a safe option for those who need to boost their levels.
Vegetarian and Vegan Sources of B12
Many quality vegetarian sources of B12 exist. Vitamin B12 does not naturally occur in plant-based foods. However, some vegan foods are fortified with B12, such as the following:
Given the limited options of B12-fortified foods, if you follow avegandiet, be sure to check your nutrient labels for B12 fortification and consider supplements to ensure adequate intake.
Forvegetarians, B12-rich foods like eggs and dairy products may help ensure adequate intake of this essential nutrient.
Summary
Vitamin B12 is an essential nutrient that’s found in a wide variety of foods. You can get enough through your diet if you eat a varied diet containing meat, fish, dairy, and some fortified plant-based foods.
However, if you don’t consume enough food or are at risk for reduced absorption, a B12 supplement can help you meet your needs. Always check with your healthcare provider before starting a supplement.
26 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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