Top 6 Vitamin B12-Rich Foods - The Ones You Really Need

Top Vitamin B12-Rich Foods

Top Vitamin B12-Rich Foods You Really Need to Boost Your Health with these nutrient-dense foods, which bring vitality to your plate.

To stay healthy, you need to eat foods rich in vitamin B12 (cobalamin) every day. Because vitamin B12 is a water-soluble vitamin that does not accumulate in the body for long periods of time. Foods rich in vitamin B12 help in important functions of the body, such as nervous system function, cell metabolism, red blood cell production, DNA structure, etc.

The daily requirement of vitamin B12

The recommended daily intake of vitamin B12 is 2.4 micrograms for men and women 14 years of age and older. Pregnant women need 2.6 micrograms per day and breastfeeding mothers need 2.8 micrograms of vitamin B12 per day. The instructions given for those below 14 years of age are given in the table below:

Age Daily Amount
Birth to 6 months 0.4 micrograms
7 to 12 months 0.5 micrograms
1 to 3 years 0.9 micrograms
4 to 8 years 1.2 micrograms
9 to 13 years 1.8 micrograms

Infants (up to 6 months of age) who are exclusively breastfed need not worry about how they will meet their vitamin B12 needs. Because a mother's breast milk contains enough vitamin B12.

Vitamin B12 deficiency symptoms

A slight deficiency of vitamin B12 in the body does not show any symptoms. However, if the supply is less than the demand for a long period of time, deficiency symptoms appear such as:

  • Headache
  • Feeling weak and tired
  • The skin becomes pale
  • Heart rate increases
  • Frequent breathing
  • Loss of appetite
  • Sore tongue and mouth
  • Memory loss
  • Loss of vision etc

A common problem caused by vitamin B12 deficiency is anemia. Also, in long-term cases, the nervous system becomes a complex problem.

Foods rich in vitamin B12

Vitamin B12 is an essential nutrient, meaning it is not produced within the body, but must be supplied from outside (food or supplements). Some foods naturally contain vitamin B12 which can meet the daily requirement. 6 foods rich in vitamin B12 and how much vitamin B12 they contain are presented below:

The liver is a food rich in vitamin B12

Liver is a food rich in vitamin B12

Beef and chicken liver are the most rich foods of vitamin B12. 100 grams of liver provides about 10 times the daily requirement of vitamin B12. Vitamin B12 is water-soluble, that is, even if taken in excess from food, poisoning does not occur, but the excess leaves the body.

But the problem is that eating liver is not suitable for everyone. Because it increases the risk of heart disease. So adults should avoid eating liver. But liver can be eaten for small children.

Beef is a source of vitamin B12

Beef is a source of vitamin B12

Beef is an excellent source of vitamin B12. 100 grams of beef contains 2.64 micrograms of vitamin B12, which is enough to meet the daily requirement of an adult. Also, beef contains vitamins B2, B3, and B6 along with iron, selenium, zinc, etc.

Although beef is nutritious and tasty, it should not be consumed in excess. Meat should be eaten in moderation, especially for those at risk of high blood pressure and heart disease.

Eggs also contain vitamin B12

Eggs also contain vitamin B12

Eggs can be a great source of vitamin B12 for everyone. Because eggs are readily available, tasty, and safe for consumption by people of all ages. A boiled egg can meet up to 23 percent of the daily requirement of vitamin B12.

Eggs also contain good-quality protein, vitamin B2, vitamin D, and choline, which are very beneficial for the body. Eating just one egg per day does not increase the risk of heart disease. However, those with uncontrolled high blood pressure should avoid egg yolks!

Dairy foods are rich in vitamin B12

Dairy foods are rich in vitamin B12

One glass (240 milliliters) of milk can provide about half of the daily requirement of vitamin B12. Milk also contains vitamin B2, calcium, phosphorus, and carbohydrates (lactose).

Milk contains saturated and trans fats which have harmful effects on the heart. Fat-free milk should be consumed to avoid the risk of heart disease. And those suffering from lactose intolerance should consume lactose-free milk.

Vitamin B12 is also available from dairy products like milk, such as cheese, butter, yogurt. However, these foods are not suitable for everyone. They are high in fat and calories. So it is better to avoid dairy products for those who have heart disease or are overweight. If you want to eat alone, you should eat in moderation or follow the advice of a nutritionist.

Fortified foods

Fortified foods

Fortified foods are the best source of vitamin B12 after animal sources. It will be especially beneficial for those who are vegetarians i.e. do not eat animal meat. Fortified food refers to the artificial enhancement of nutritional value. Fortified foods that have vitamin B-12 added separately to plant foods are available to buy in supermarkets and online shops.

Some marine fish contain vitamin B12

marine fish contain vitamin B12

Sea oysters: Oyster recipes are available in many restaurants. Many people cook and eat at home. Oysters are not only delicious to eat, but also a food rich in nutrients. 100 grams of oysters can meet more than the daily requirement of vitamin B12. Oysters also contain a large amount of copper, zinc, selenium, etc., which are very beneficial for the body.

Tuna fish: Tuna fish is available in our country's super shops which is an excellent source of vitamin B12. 100 grams of tuna fish contains more than the daily requirement of vitamin B12. It also contains good quality protein, vitamin A, vitamin B3, vitamin B6, phosphorus, omega-3 three fatty acids, etc.

Salmon fish: (also known as salmon) is rich in vitamin B12 and omega three fatty acids. 100 grams of fish contains about twice the daily requirement of vitamin B12.

Sardine Fish: Sardines are rich in vitamin B12. 100 grams of sardine fish contains about 3 times the daily requirement of vitamin B12. It also contains omega three fatty acids which are beneficial for the heart.

The sardine fish, which looks almost like the hilsa fish, is currently found in the Bay of Bengal. Also, you can pick up sliced sardine fish from the super shop anytime.

Who is deficient in vitamin B12?

Vitamin B12 deficiency does not occur in people who eat a normal diet. Those who tend to be deficient are:

  • People who eat a vegetarian diet (because foods from plant sources do not contain vitamin B12)
  • Pregnant women and breastfeeding mothers (high demand but not adequate intake)
  • People suffering from ulcers, Crohn's disease, celiac disease, worms, etc.
  • People who take alcohol, gas medications, and diabetes medications (these interfere with the body's absorption of vitamin B12)

Remember, any medicine containing vitamin B12 should not be taken without a doctor's prescription.


Consuming foods rich in vitamin B12 proves to be an active step towards achieving better health. The top 6 vitamin B12-rich foods described in this guide offer several options for infusing your meals with this essential nutrient. By making informed choices and prioritizing nutrition, you pave the way for a vibrant and energetic life.

Remember, your journey to wellness begins with the foods you choose to fuel your body. Nourish both your body and mind with these vitamin B12-packed options and witness the positive impact on your overall well-being. It's not just for eating; It's about making choices that contribute to a healthier, more vibrant you.


Is vitamin B12 supplementation necessary?

While it is ideal to obtain nutrients from food, supplements may be beneficial for individuals with dietary restrictions or absorption problems.

Can I get enough vitamin B12 from a vegetarian diet?

Yes, by including fortified foods like cereal and plant-based milk, vegetarians can meet their vitamin B12 needs.

Is vitamin B12 important for brain health?

Absolutely Vitamin B12 plays an important role in maintaining cognitive function and preventing neurological disorders.

Are there any risks of vitamin B12 overdose?

Excess vitamin B12 is normally excreted by the body, making overdose rare. However, it is best to consult a healthcare professional.

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