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What Foods Are High in B12? Ultimate Guide to Fix Your B12.

You’ve come to the right place if you’ve ever wondered “What foods are high in B12?“. In this comprehensive guide, we will delve deeply into the world of B12 and identify the best dietary sources that can support your continued healthy intake of this vital vitamin.  Vitamin B12 is an essential nutrient that plays a vital role in maintaining a healthy nervous system and producing red blood cells. It’s also important for DNA synthesis and energy metabolism. Let’s explore the various foods that are high in B12 and how you may include them in your diet, regardless of whether you’re a vegan, a meat lover, or somewhere in between.

What Foods are High in B12?

If you’re looking to increase your vitamin B12 intake, several foods are high in this essential nutrient. Here are some of the top food sources:

  • Beef liver
  • Clams
  • Tuna
  • Salmon
  • Fortified breakfast cereals
  • Milk and dairy products
  • Chicken
  • Eggs

Beef liver is one of the best sources of vitamin B12, with a 3-ounce serving to provide more than 1000% of the recommended daily value. 

Clams are also a great source, with a 3-ounce serving to provide more than 1600% of the recommended daily value. 

Tuna is another good option, with a 3-ounce serving to provide about 40% of the recommended daily value.

What are the Foods with B12 High for Vegetarians?

If you are a vegetarian or vegan, it can be challenging to get enough vitamin B12 in your diet since it is primarily found in animal-based foods.

However, several plant-based foods are fortified with vitamin B12 or naturally contain it. Here are some of the best sources of vitamin B12 for vegetarians:

Fortified cereals 

  • Many breakfast kinds of cereal are fortified with vitamin B12. Check the label to make sure it contains at least 6 micrograms of B12 per serving.

Fortified plant Milk 

  • Soy, almond, and coconut milk are often fortified with vitamin B12. Look for brands that contain at least 3 micrograms of B12 per cup.

Nutritional Yeast

  •  Nutritional yeast is a popular ingredient in vegan cooking and has a cheesy, nutty flavor. It is often fortified with vitamin B12 and can be sprinkled on top of popcorn, pasta, or salads.

Fortified Meat substitutes 

  •  Many vegetarian meat substitutes like tofu, tempeh, and seitan are fortified with vitamin B12. Check the label to make sure it contains B12.


  •  If you are a lacto-ovo vegetarian, eggs are an excellent source of vitamin B12. One large egg contains 0.6 micrograms of B12.

Make sure to include a variety of these foods in your diet to ensure you are getting enough vitamin B12. If you are concerned about B12 levels, talk to your doctor about taking a B12 supplement.

What Are the Causes of B12 Deficiency?

If you are not getting enough vitamin B12 from your diet, you may become deficient. There are several reasons why this might happen:

1. You follow a Vegan or Vegetarian Diet: 

Vitamin B12 is found primarily in animal-based foods. If you do not eat meat, poultry, fish, eggs, or dairy products, you may not be getting enough B12.

2. You have a Digestive Disorder: 

Certain digestive disorders, such as Crohn’s disease or celiac disease, can interfere with your body’s ability to absorb vitamin B12 from food.

3. You have had Gastrointestinal surgery: 

If you have had surgery to remove part of your stomach or small intestine, you may have a reduced ability to absorb vitamin B12.

4. You take certain Medications: 

Some medications, such as proton pump inhibitors and metformin, can interfere with your body’s ability to absorb vitamin B12.

5. You are Getting Older: 

As you age, your body’s ability to absorb vitamin B12 from food may decrease.

If you are at risk of vitamin B12 deficiency, it’s important to talk to your doctor about getting tested and taking supplements if necessary. B12 deficiency can lead to a variety of health problems, including anemia, nerve damage, and cognitive impairment.

What Is the Normal B12 Level?

If you’re wondering whether you have enough vitamin B12 in your system, the first thing you need to know is what the normal B12 level is. 

The normal range of B12 in the blood is between 200 and 900 picograms per milliliter (pg/mL). 

If your B12 level is below 200 pg/mL, you may have a deficiency, which can cause a variety of symptoms.

It’s important to note that the normal range can vary slightly depending on the laboratory that analyzes your blood sample. However, most laboratories use a range that falls within the 200-900 pg/mL range.

If you’re concerned about your B12 levels, it’s always a good idea to talk to your doctor. They can order a blood test to check your B12 levels and determine whether you have a deficiency.

What Are the Low B12 Vitamin Symptoms?

If you are experiencing any of the following symptoms, it may be an indication that you have low levels of vitamin B12:

  • Weakness and fatigue
  • Dizziness or lightheadedness
  • Shortness of breath
  • Tingling or numbness in the hands and feet
  • Difficulty walking or balance problems
  • Pale skin
  • Smooth tongue
  • Constipation, diarrhea, loss of appetite, or gas
  • Mental health problems, such as depression, memory loss, or behavioral changes

If you are experiencing any of these symptoms, it is important to speak with your healthcare provider. 

They can perform a blood test to check your vitamin B12 levels and determine if a deficiency is the cause of your symptoms.

It is important to note that these symptoms may also be caused by other health conditions, so it is important to get a proper diagnosis.

What are the Vitamin B12 Benefits for Men?

If you’re a man looking to improve your overall health, incorporating foods high in vitamin B12 into your diet may be a smart move. Here are some benefits of B12:

1. Improved Energy Levels

B12 plays a key role in energy production by helping your body convert food into energy. If you’re feeling fatigued or low on energy, a B12 boost may help you feel more alert and energized throughout the day.

2. Better Cognitive Function

B12 is also important for brain health and cognitive function. Studies have shown that low B12 levels may be linked to cognitive decline and memory problems. By getting enough B12 in your diet, you may be able to boost your brainpower and keep your mind sharp as you age.

3. Enhanced Heart Health

B12 is involved in the production of red blood cells, which help transport oxygen throughout your body. This can have a positive impact on your heart health by improving circulation and reducing your risk of heart disease.

4. Stronger Immune System

B12 is essential for a healthy immune system, as it helps produce white blood cells that fight off infections and disease. By including B12-rich foods in your diet, you may be able to give your immune system a boost and stay healthy all year long.

One Week Vitamin B12 Rich Diet Plan

If you want to increase your B12 intake, here is a one-week diet plan that is rich in B12:

Day 1:

  • Breakfast: scrambled eggs and whole-grain toast.
  • Lunch: turkey sandwich on whole grain bread with avocado and spinach.
  • Dinner: grilled salmon with roasted vegetables.

Day 2:

  • Breakfast: Greek yogurt with mixed berries and granola.
  • Lunch: lentil soup with a side salad.
  • Dinner: chicken stir-fry with brown rice and mixed veggies.

Day 3:

  • Breakfast: oatmeal with almond milk and sliced bananas.
  • Lunch: tuna salad with mixed greens and whole grain crackers.
  • Dinner: beef tacos with avocado and salsa.

Day 4:

  • Breakfast: spinach and feta omelet with whole-grain toast.
  • Lunch: grilled chicken salad with mixed greens and veggies.
  • Dinner: baked cod with roasted potatoes and green beans.

Day 5:

  • Breakfast: smoothie with Greek yogurt, mixed berries, and spinach.
  • Lunch: veggie burger on a whole grain bun with sweet potato fries.
  • Dinner: shrimp scampi with whole wheat pasta and asparagus.

Day 6:

  • Breakfast: breakfast burrito with scrambled eggs, black beans, and salsa.
  • Lunch: grilled portobello mushroom sandwich with roasted red peppers and hummus.
  • Dinner: turkey chili with mixed veggies and cornbread.

Day 7:

  • Breakfast: smoked salmon and cream cheese on a whole-grain bagel.
  • Lunch: quinoa salad with mixed veggies and feta cheese.
  • Dinner: grilled steak with roasted Brussels sprouts and sweet potatoes.

What Is the Best Time to Take B12 Vitamins?

If you are taking B12 vitamins, you may wonder when is the best time to take them. Here are some things to consider:

  • With a meal: Taking B12 vitamins with food can help with absorption and reduce the risk of an upset stomach.
  • In the morning: Taking B12 vitamins in the morning can help boost energy levels and improve focus throughout the day.
  • Consistency: Taking B12 vitamins at the same time each day can help ensure you don’t forget to take them and maintain consistent levels in your body.

Ultimately, the best time to take B12 vitamins will depend on your individual needs and schedule. Consult with your healthcare provider to determine the best time for you.

Vitamin B12 can you Take too much?

Vitamin B12 is generally considered safe, even in large doses. However, taking high doses of vitamin B12 supplements may cause acne, diarrhea, and other side effects. Stick to the recommended daily intake unless otherwise directed by your doctor.

Take Away

Now that you know which foods are high in B12, you can easily incorporate them into your diet. Remember that B12 is essential for proper nerve function, DNA synthesis, and red blood cell formation, so it’s important to make sure you’re getting enough of it.

If you’re a vegan or vegetarian, it’s important to make sure you’re getting enough B12 from fortified foods or supplements. It’s also a good idea to get your B12 levels checked regularly to ensure you’re not deficient.

Some tips to increase your B12 intake include:

  • Eating more animal-based foods such as meat, fish, and dairy products
  • Including fortified cereals, plant-based milk, and nutritional yeast in your diet
  • Taking B12 supplements if you’re not getting enough from your diet

Remember, B12 is an important nutrient that plays a crucial role in your overall health. By making sure you’re getting enough of it, you can help prevent deficiency-related health problems and maintain optimal health.

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