12 Expert-Approved Vitamin B12 Foods for Better Health

Vitamin B12 is a vital nutrient that supports many essential functions in the body, including red blood cell production, nerve health, and DNA synthesis. Since the human body cannot produce vitamin B12 on its own, it must be obtained from dietary sources or supplements. If you’re looking to boost your intake of this crucial vitamin, here are 12 expert-approved foods rich in vitamin B12 that can help improve your overall health.

Table of Contents

1. Shellfish

Shellfish, particularly clams and mussels, are among the richest sources of vitamin B12. A single serving of clams can provide over 3,000% of your daily recommended intake.

Why it’s great: Shellfish are also high in protein, iron, and other essential nutrients.
How to enjoy: Add clams to pasta dishes, soups, or chowders for a nutrient-packed meal.

2. Liver

Animal liver, especially beef liver, is a powerhouse of vitamin B12. A small portion provides far more than your daily requirement.

Why it’s great: Liver is also rich in iron, copper, and vitamin A.
How to enjoy: Pan-sear beef liver with onions or incorporate it into pâtés.

3. Salmon

Salmon is a fatty fish known for its high omega-3 content, but it’s also an excellent source of vitamin B12.

Why it’s great: A 3-ounce serving of cooked salmon provides nearly half of your daily vitamin B12 needs.
How to enjoy: Grill, bake, or poach salmon for a delicious and nutritious main course.

4. Fortified Cereals

For vegetarians and vegans, fortified cereals are a reliable source of vitamin B12. Many cereals are enriched with B12 to help meet daily requirements.

Why it’s great: These cereals often include other essential vitamins and minerals.
How to enjoy: Pair fortified cereal with your favorite plant-based milk for a quick and easy breakfast.

5. Sardines

Sardines are small fish packed with nutrients, including vitamin B12. They’re a great option for a budget-friendly, nutrient-rich meal.

Why it’s great: Sardines are also a good source of calcium and omega-3 fatty acids.
How to enjoy: Add sardines to salads, sandwiches, or pasta dishes.

6. Eggs

Eggs, particularly the yolks, contain a moderate amount of vitamin B12. They’re also an excellent source of high-quality protein.

Why it’s great: Eggs are versatile and easy to incorporate into your diet.
How to enjoy: Enjoy eggs boiled, scrambled, or as part of an omelet.

7. Dairy Products

Milk, cheese, and yogurt are rich in vitamin B12, making them great options for those who include dairy in their diet.

Why it’s great: Dairy products also provide calcium and vitamin D.
How to enjoy: Pair yogurt with fruit or use cheese to enhance savory dishes.

8. Trout

Rainbow trout is another nutrient-rich fish high in vitamin B12. It’s also an excellent source of protein and omega-3 fatty acids.

Why it’s great: A 3-ounce serving of cooked trout provides more than 100% of your daily vitamin B12 needs.
How to enjoy: Bake or pan-fry trout with herbs and lemon for a flavorful meal.

9. Tuna

Tuna, whether fresh or canned, is a great source of vitamin B12. It’s also low in fat and packed with protein.

Why it’s great: Fresh tuna provides more B12 than canned varieties, but both are excellent options.
How to enjoy: Use tuna in sandwiches, salads, or sushi.

10. Chicken

Chicken is a good source of vitamin B12, especially the white meat. It’s a lean protein option that fits well into most diets.

Why it’s great: Chicken is also low in fat and rich in other B vitamins.
How to enjoy: Grill, roast, or stir-fry chicken for a simple and satisfying meal.

11. Nutritional Yeast

Nutritional yeast is a popular choice for vegans and vegetarians because it’s fortified with vitamin B12. It has a cheesy flavor and can be used as a seasoning.

Why it’s great: In addition to B12, it contains other B vitamins and protein.
How to enjoy: Sprinkle nutritional yeast over popcorn, pasta, or soups for a nutrient boost.

12. Crab

Crab meat is not only delicious but also rich in vitamin B12. A 3-ounce serving provides a substantial portion of your daily requirement.

Why it’s great: Crab is low in fat and high in protein, making it a healthy indulgence.
How to enjoy: Use crab in salads, sushi rolls, or as a filling for sandwiches.

Conclusion

Vitamin B12 is essential for maintaining energy levels, supporting brain health, and keeping your body functioning at its best. By incorporating these 12 expert-approved foods into your diet, you can ensure you’re meeting your daily needs. Whether you prefer seafood, dairy, or plant-based options, there’s a vitamin B12 source to suit every lifestyle. Always consult with a healthcare provider if you suspect a deficiency or need personalized dietary advice.