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Medically reviewed by Maggie Moon, MS, RD
- Vitamin B12 supports red blood cells, brain health, and DNA production, with adults needing about 2.4 micrograms daily.
- Shellfish like clams, oysters, and mussels are the richest sources, while dairy, eggs, and fortified foods can help fill gaps.
- Most people can meet their B12 needs through food, but supplements may help those with restricted diets or absorption issues.
Vitamin B12 helps your body produce DNA and red blood cells, supports brain health, plays a key role in energy metabolism, and encourages healthy nerve function. The recommended daily value (DV) for B12 is 2.4 micrograms (mcg) for adults, 2.6 mcg for pregnant people, and 2.8 mcg for people who are breastfeeding.
Here are 18 foods rich in vitamin B12:
1. Clams
- Vitamin B12 content: 84.1 mcg, 3,504% of your DV
- Serving size: 3 ounces (oz), cooked
Not only do clams have the highest concentration of vitamin B12 in any food, but they’re also filled with potassium.
Clams are delicious in pasta dishes, soups, or stews. Fresh clamshells will be closed or, if slightly open, will close when tapped (otherwise, throw them out). To prepare, steam them until the shells crack open, or boil for about five minutes after the shells open.
Tinned or frozen pre-shelled clams are a convenient alternative.
2. Oysters
- Vitamin B12 content: 24.5 mcg, 1,020% of your DV
- Serving size: 3 oz, cooked
Oysters contain more zinc than any other food (more than 250% DV per serving). The essential mineral supports your immune system, wound healing, and body development.
Oysters make a good appetizer.
3. Nutritional Yeast
- Vitamin B12 content: 24 mcg, 1,000% of your DV
- Serving size: 3 tablespoons
Nutritional yeast—a seasoning with a nutty, cheesy flavor—is a great vegan source of protein and other B vitamins.
You can sprinkle nutritional yeast on popcorn, kale chips, or pasta dishes.
4. Mussels
- Vitamin B12 content: 20.4 mcg, 850% of your DV
- Serving size: 3 oz, cooked
Mussels contain protein, potassium, vitamin C, and omega-3 fatty acids.
You can prepare and eat mussels similarly to clams.
5. Crab
- Vitamin B12 content: 7.6 mcg, 316% of your DV
- Serving size: 3 oz
Crab meat contains vitamins A, B, and C, as well as magnesium. Like oysters, it has zinc—3 ounces contain 3.01 milligrams (27% DV).
Prepare crab cakes as an appetizer, or add crabmeat to seafood chowder or salads.
6. Trout
- Vitamin B12 content: 5.4 mcg, 225% of your DV
- Serving size: 3 oz of wild rainbow trout
Fatty fish such as trout are great sources of vitamin D and omega-3 fatty acids. Both nutrients promote brain function and fight inflammation.
“Trout is great grilled with a little extra virgin olive oil,” Cynthia Sass, MPH, RD, contributing nutrition editor, told Health. “Serve it alongside garlic-sautéed spinach and a baked sweet potato.”
7. Salmon
- Vitamin B12 content: 3.8 mcg, 158% of your DV
- Serving size: 3 oz of cooked sockeye salmon
Salmon is a rich source of protein, vitamin D, and heart-healthy omega-3 fatty acids.
Bake it in the oven or grill it instead of eating it fried, dried, or salted to maximize salmon’s many health benefits.
8. Tuna
- Vitamin B12 content: 1.8 mcg, 75% of your DV
- Serving size: 3 oz of light, canned tuna fish
Tuna is loaded with vitamin D and omega-3 fatty acids.
Sass suggested looking for chunk light tuna in water if you buy it canned. “Mix canned tuna with Dijon mustard, balsamic vinegar, lemon juice, and Italian herb seasoning to make a chilled tuna salad,” said Sass.
9. Haddock
- Vitamin B12: 1.8 mcg, 75% of your DV
- Serving size: 3 oz, cooked
Haddock is a good source of low-fat protein with large flakes similar to cod.
Bake haddock in the oven with simple seasonings like lemon and fresh herbs.
10. Beef
- Vitamin B12: 1.6 mcg, 66% of your DV
- Serving size: 3 oz of broiled top sirloin
Beef is another great source of zinc, protein, and riboflavin, which is thought to help alleviate premenstrual syndrome (PMS) symptoms.
“Keep it lean,” said Sass. “Combine beef with vegetables, whole grains, and good fats, such as ginger stir fry with beef over brown rice.”
11. Milk
- Vitamin B12 content: 1.5 mcg, 62% of your DV
- Serving size: 1 cup of low-fat milk
Milk is a good source of calcium, vitamin D, and potassium.
“There are lots of healthy ways to incorporate milk into your diet,” said Sass. “Try making a smoothie with milk, frozen fruit, almond butter, ginger, and cinnamon.”
12. Fortified Breakfast Cereal
- Vitamin B12 content: 0.6 mcg in one serving of breakfast cereal fortified with 25% of the daily value for vitamin B12, 25% of your DV
- Serving size: Varies based on brand
Fortified breakfast cereal can be a helpful option for vegetarians or vegans.
Opt for a whole-grain breakfast cereal. Whole grains are a rich source of fiber that supports digestive health.
13. Eggs
- Vitamin B12 content: 0.6 mcg, 25% of your DV
- Serving size: One large hard-boiled egg
Eggs are a great source of protein and vitamin D. This vitamin is important for helping your body absorb calcium and maintain strong bones.
Eggs can be hard-boiled, soft-boiled, poached, and scrambled. “I love an omelet with veggies and avocado paired with fresh fruit,” said Sass.
14. Chicken Breast
- Vitamin B12 content: 0.4 mcg, 16% of your DV
- Serving size: 1 cup of roasted chicken breast
Chicken breast is a lean protein, which means it has less saturated fat than many cuts of red meat.
Enjoy chicken grilled, roasted, or baked in the oven. Add chicken to salads and sandwiches.
15. Turkey
- Vitamin B12 content: 0.3 mcg, 12.5% of your DV
- Serving size: 3 oz
Just one serving of lean turkey has nearly half your recommended daily allowance of selenium. Selenium is a trace mineral that bolsters immune function.
“Oven-roasted turkey breast is great on a garden salad with Brussels sprouts and fingerling potatoes,” said Sass.
16. Seaweed
- Vitamin B12 content: 30-60 mcg, 1,250-2,500% of your DV
- Serving size: 100 grams of dried purple laver
Seaweed packs plenty of iodine, which is essential for thyroid function. Your thyroid is a butterfly-shaped gland in the center of your neck that makes hormones that support breathing, digestion, heart rate, and mood.
Enjoy dried seaweed as a snack, garnish, or add it to a pasta dish for an extra umami flavor.
17. Sardines
- Vitamin B12: 7.6 mcg, 316% of your DV
- Serving size: 3 oz
These little fish are packed with calcium. Sardines also contain vitamin D and omega-3 fatty acids.
“Sardines are great in a marinara sauce over spaghetti squash,” said Sass.
18. Yogurt
- Vitamin B12: 1 mcg, 41% of your DV
- Serving size: 7 oz of low-fat Greek yogurt
Yogurt is a great source of calcium, magnesium, probiotics, and protein.
Opt for non-fat or low-fat organic yogurt varieties. “It’s great whipped into smoothies or mixed with oats, fruit, nuts, and herbs, such as fresh mint,” said Sass.
Vitamin B12 Supplements
Vitamin B12 can be found in:
- B-complex supplements
- Multivitamin/multimineral supplements
- Supplements on their own
Dosages vary across supplements, but some may offer up to 1,000 micrograms of the vitamin. However, your body can only absorb so much.
Talk to a healthcare provider before taking vitamin B12 supplements, as they can interact with medications like gastric acid inhibitors and metformin.
Read the original article on Health
