8 Foods High in Vitamin B12

Vitamin B12 is clearly an important nutrient: It helps keep blood and nerve cells healthy, make DNA, and prevent anemia, which can make you tired and weak.

Your body doesn't make vitamin D on its own, so you need to get it from foods or dietary supplements.

Not getting adequate amounts of vitamin B12 has been linked to a myriad of health issues including fatigue, heart palpitations, weight loss, memory loss, depression , and infertility .

Fortunately, vitamin B12 deficiency is relatively rare in the United States, and most people get enough from the foods they eat. But some people with certain conditions, such as Crohn's disease or celiac disease , may have trouble absorbing vitamin B12 from food.

Here are eight tasty vitamin B12-rich options to include in your diet.

1. Organ Meats

Like humans, animals harbor B12 stores in their organs, such as the liver, kidneys, and heart. For this reason, organ meats are one of the highest B12 foods around.

According to the National Institutes of Health Office of Dietary Supplements, 3 ounces of beef liver supply 70.7 micrograms of B12. That's 2,944 percent of the daily value (DV) of this nutrient!

Organ meats may have a reputation for being less palatable than other types of meat, but Kristen White, RDN , a registered dietitian-nutritionist who practices in Springfield, Missouri, says there are multiple appetizing ways to include them in your diet. She recommends incorporating chopped liver or kidneys into stews, casseroles, or meatballs, where they'll blend with other flavors, or dicing them into a spreadable pâté.

2. Beef

Anytime you chomp on a burger or enjoy a beefy meat sauce, you're boosting your B12. Three ounces of 85 percent lean ground beef provide all your daily B12 needs at exactly 100 percent daily value (DV).

Of course, an excessive red meat intake does come with some health and sustainability concerns - so it may be best to alternate beef with other sources of B12, such as fortified whole grains. White also suggests keeping fat percentage in mind. "Lean cuts of beef can be included in moderation as part of a balanced diet," she says. A lean cut is defined as a 3.5-ounce serving that contains less than 10 grams (g) of fat, 4.5 g of saturated fat, and 95 milligrams (mg) of cholesterol. Some examples include eye of round, top round, bottom round, and top sirloin.

3. Clams

Clams may not be an everyday food for most people, White says, but when you have the opportunity to include them, go for it. In general, you can expect about 84 micrograms (mcg) of vitamin B12 - a staggering 3,500 percent of the DV - in 3 ounces of cooked clams.

(Some research has shown that certain species of clams contain up to 50 times more vitamin B12 than beef.)

Both fresh and canned clams provide ample amounts, though canned clams tend to have less at "just" 16.8 mcg (or 658 percent of the DV).

White says canned clams can be a more budget-friendly choice than fresh. She notes, however, that not all clams are harvested sustainably. "Consider sustainable sourcing practices to minimize environmental impact," she recommends.

4. Oysters

Clams and oysters are part of the same phylum of invertebrates, so it's not surprising that oysters are another food high in vitamin B12. The tasty mollusks pad your diet with slightly less B12 than clams - but that doesn't mean they're not an excellent source. Three ounces of raw Pacific oysters contain 13.6 mcg (566 percent of the DV).

Cooking creates even more of the vitamin: A 3-ounce serving of cooked Pacific oysters supplies 24.5 mcg (1,020 percent DV).

"Try oysters in pasta dishes, soups, or seafood salads to enhance B12 intake," White suggests.

5. Eggs

According to Eboni January, MD , an obstetrician-gynecologist based in St. Louis, Missouri, people who follow vegan and vegetarian diets are at a higher risk of developing a B12 deficiency. But there's a vitamin B12-rich food that fits on some vegetarian diets, though it technically comes from animals: eggs .

One large chicken egg provides 0.5 mcg of vitamin B12. That may not sound like much, but it adds up to 20 percent of your daily need.

In addition to the usual morning scramble, consider adding eggs at other mealtimes. An eggy quiche makes a nice light lunch or dinner, for example, while hard-boiled eggs are an easy, high-protein snack.

6. Fortified Cereals and Breads

Although vitamin B12 occurs naturally only in animal products, some plant foods, such as grains (like cereals and bread) are fortified with it, meaning that omnivores, vegetarians, and vegans can get B12 from a variety of foods (though they may want to have their vitamin B levels checked and talk to their doctor to make sure they are getting what they need from their diet).

If you're a vegan or vegetarian, focus on these foods (and work with your doctor or certified dietitian) to prevent B12 deficiency, says Dr. January.

When purchasing cereals and breads, simply check nutrition labels to see whether vitamin B12 is listed - and if so, how much a product contains. Cereals like Total

and Multigrain Cheerios

pack over a full day's value.

7. Fortified Nutritional Yeast

Need another plant-based option? "For people on a vegan or vegetarian diet, fortified nutritional yeast is an excellent source of vitamin B12," says Dr. January. This plant-based powder typically has added B12 and other vitamins. (Just check ingredient lists and nutrition labels to be sure; though fortification in nutritional yeast is common, it's not required.)

One study concluded that nutritional yeast was helpful in obtaining B12 in a plant-predominant diet, since 2 tablespoons contain about 100 percent of the DV. But the study authors noted that, to meet their B12 needs, vegans would need to consume this food consistently.

If you're new to nutritional yeast, don't fret - there are lots of ways to enjoy it, including, commonly, as a substitute for cheese . Its uniquely savory flavor and crumbly texture make it an easy swap for grated cheese like Parmesan as a topping for pizza, salad, or popcorn.

8. Fatty Fish

Clams and oysters aren't the only sea creatures that provide plenty of vitamin B12. Fatty fish like salmon and tuna are also B12 boosters. "Both salmon and tuna are excellent sources of vitamin B12," says White, noting that the choice between the two depends on your individual preferences. At 108 mcg and 104 mcg, respectively, 3 ounces of cooked Atlantic salmon and 3 ounces of light canned tuna in water are neck and neck for B12 content.

The Takeaway

Whether you're a meat lover, a plant-based eater, or somewhere in between, it's possible to find delicious and accessible foods high in vitamin B12. Try new and novel preparations of any of the foods above to meet your daily needs.

Editorial Sources and Fact-Checking

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Sources

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8. Mollusks, Clam, Mixed Species, Canned, Drained Solids. U.S. Department of Agriculture . April 1, 2019.
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10. Mollusks, Oysters, Pacific, Cooked, Moist Heat. U.S. Department of Agriculture . April 1, 2019.
11. Eggs, Grade A, Large, Whole. U.S. Department of Agriculture . April 1, 2019.
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13. Multigrain Lightly Sweetened Cereal. U.S. Department of Agriculture . April 1, 2019.
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