Vitamin B12 is essential, meaning it cannot be synthesized in the body and must be obtained from food.
The risk of deficiency is particularly high among vegetarians/vegans/raw foodists, pregnant and breastfeeding women, and the elderly. See Symptoms of Vitamin B12 Deficiency.
Below we have compiled a list of foods that contain a significant amount of vitamin B12.
Key points:
The daily requirement of vitamin B12 for adults is 2.4 mcg
100 g of sardines contain 8.9 mcg of vitamin B12; this is 370% of the daily requirement
In 100 g of beef, there are 6.2 mcg of vitamin B12, which is about 260% of the daily requirement
In 100 g of mackerel, there is about 790% of the daily requirement of vitamin B12
In 100 g of trout, there are 7.5 mcg of vitamin B12; this is 310% of the daily requirement
In 100 g of salmon, there is 117% of the daily requirement of vitamin B12 or 2.8 mcg
The Important Role of Vitamin B12 in the Body. Daily Requirement
The presence of vitamin B12 is vital for human health. It is responsible for such important functions as:
- formation and division of red blood cells or erythrocytes;
- protection of nerve cells;
- creation of DNA molecules;
- energy metabolism in the body.
The recommended daily allowance of vitamin B12 is determined by a person’s age (30):
- adults and teenagers: 2.4 mcg per day;
- children aged 9-13 years: 1.8 mcg;
- children aged 4-8 years: 1.2 mcg;
- children aged 1-3 years: 0.9 mcg.
Increased needs for pregnant women (2.6 mcg) and breastfeeding mothers (2.8 mcg).
List of foods that contain the most vitamin B12
Surprisingly, but true: for some reason, nature has designed animal products to be the main source of vitamin B12, which performs incredibly important functions in the body.
Many see this as a hidden hint at the unnaturalness of a plant-based diet for humans, which is difficult to confirm or refute.
However, the fact remains: the list below includes almost exclusively animal-derived products. We have supplemented it with a few options for vegetarians, which are artificially fortified with vitamin B12.
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1 Animal liver and kidneys
Animal liver and kidneys are among the most nutrient-dense foods.
Especially high in vitamin B12 are lamb liver and kidneys: in the liver – 3760% of the daily norm per 100 g or 90.3 mcg, in the kidneys – 3280% of the daily norm or 78.8 mcg in the same 100 g 1,3.
In addition, lamb liver is very rich in vitamin A and B2, while the kidneys contain a good amount of vitamin B2 and selenium, the latter being more than 100% of the daily norm in 100 g.
The vitamin B12 content in beef liver is slightly lower: about 2410% of the daily norm or 59.3 mcg in 100 g 2.
In 100 g of beef and lamb liver and kidneys, there is more than 2000% of the daily norm of vitamin B12
2 Mollusks
Mollusks also belong to the category of very beneficial foods in terms of nutritional composition.
They are a good source of lean protein and contain a very high amount of vitamin B12: about 4120% of the daily norm or 98.9 mcg in 100 g 4. They also contain a significant amount of iron – about 300% of the daily norm and antioxidants 5,6.
In 100 g of canned mollusks, the vitamin B12 content is lower: 2.7-14.1 mcg 7.
In 100 g of fresh mollusks, there are 99 mcg of vitamin B12 or 4120% of the daily norm, in the same amount of canned – 3-14 mcg
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3 Sardines
Sardines are small but “mighty” fish: they are not only one of the best sources of incredibly beneficial omega-3 fatty acids, but they also contain a significant amount of vitamin B12: just 100 g of sardines provide 370% of the daily value 8.
100 g of sardines contain 8.9 mcg of vitamin B12; this is 370% of the daily value
4 Beef
100 g of beef provides about 260% of the daily value of vitamin B12, as well as a considerable amount of vitamins B2, B3, B6, and selenium 9.
The highest concentration of vitamin B12 is found in lean cuts, and it is better preserved during cooking when grilling and baking methods are used 10,11.
100 g of beef contains 6.2 mcg of vitamin B12, which is about 260% of the daily value
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5 Breakfast cereals fortified with vitamin B12
This is one of the few vitamin B12 source products suitable for vegetarians.
Vitamin B12 in breakfast cereals is synthesized artificially and is not extracted from animal products 12.
The amount varies among different manufacturers and can be as much as 28.3 mcg per 100 g or 1170% of the daily value. It is best to check the exact amount on the packaging.
Research confirms that consuming such products is at least as effective in increasing blood vitamin B12 levels as natural products 13,14.
For obvious reasons, it is better to choose types of breakfast cereals with minimal sugar content.
Breakfast cereals fortified with vitamin B12 are a good alternative source of vitamin B12 for vegetarians
6 Mackerel (Atlantic)
Mackerel is one of the most accessible and inexpensive types of fish on our market. It is one of the best sources of omega-3 and vitamin B12: it contains 18.9 mcg per 100 g, which is about 790% of the daily value (32).
One of the significant advantages of Atlantic mackerel is its relatively low mercury content (33).
100 g of mackerel contains about 790% of the daily value of vitamin B12
7 Tuna
Tuna is a good source of protein, vitamins, and minerals.
In 100 g of fresh tuna, there is 390% of the daily value of vitamin B12, as well as a significant amount of selenium, vitamins A and B3 15.
In canned form, tuna contains less vitamin B12, but still a considerable amount: about 124% of the daily value in a 100 g can 16.
In 100 g of tuna, there are 9.4 mcg of vitamin B12 or 390% of the daily value; in the same amount of canned tuna – 124% of the daily value or 3 mcg
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8 Trout
Trout is one of the healthiest fish to eat and, likely for this reason, one of the most expensive.
It is rich in protein, healthy fats, and B vitamins.
In 100 g of trout, there is 310% of the daily value of vitamin B12 and more than 1300 mg of omega-3 fatty acids. It is also rich in important health minerals such as manganese, phosphorus, and selenium 17.
In 100 g of trout, there are 7.5 mcg of vitamin B12; this is 310% of the daily value
9 Salmon
Salmon is also known as a good source of protein, omega-3 fatty acids, and vitamin B12: in 100 g of the product – 117% of the daily value of vitamin B12, 2260 mg of omega-3, and 22 g of protein 18.
In 100 g of salmon, there is 117% of the daily value of vitamin B12 or 2.8 mcg
10 Soy/Almond/Rice Milk, Fortified with Vitamin B12
All natural plant-based products contain very little vitamin B12. This also applies to the types of milk made from them: almond, rice, and soy milk.
However, today these types of milk are often intentionally fortified with vitamin B12, making these products good sources of this vitamin for vegans and vegetarians. Just like in breakfast cereals, vitamin B12 here is found in synthetic form.
In one cup (240 ml) of soy milk, there is approximately 110% of the daily value of vitamin B12 19.
In one cup of soy milk (240 ml), there are 2.6 mcg of vitamin B12; this is 110% of the daily value
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11 Dairy Products
Milk is a rather controversial product: on one hand, it is packed with beneficial substances, while on the other, it is surrounded by rumors about its harm to human health. See scientific facts and expert reviews on the benefits and harms of milk.
Milk and dairy products are a wonderful source of quality protein, vitamins, and minerals, including vitamin B12: one cup of milk contains 54% of the daily value, while a cup of regular yogurt contains 38% of the daily value 20,31.
Some scientific studies indicate that vitamin B12 is better absorbed from dairy products than from beef, fish, and eggs 21,22,23.
One cup of non-fat cow’s milk (240 ml) contains 54% of the daily value of vitamin B12 or 1.3 mcg, while a cup of regular yogurt contains 38% of the daily value or 0.9 mcg.
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12 Eggs
A lot has already been said about the benefits of eggs for health and even for weight loss. They are an excellent source of quality protein and B vitamins.
100 g of eggs (about 2 large eggs) contain 53% of the daily value of vitamin B12 and 28% of the daily value of vitamin B2 24.
There is more vitamin B12 in the egg yolk than in the white, and it is better absorbed. Therefore, following Arnold Schwarzenegger’s advice, we do not throw away the yolks 25.
In addition, eggs are rich in vitamin D. It is one of the few natural products that actually contain it. In two large eggs, there is about 9% of the daily value of vitamin D 24.
In 100 g of eggs (two large eggs), there is approximately 1.3 mcg of vitamin B12; this is 53% of the daily value. There is more in the yolk than in the white, and it is better absorbed from the yolk.
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Is it worth taking pharmacy vitamin B12 in tablets and injections?
Pharmacy vitamin B12 preparations in tablets and ampoules may be recommended for people who are at risk of deficiency or who have already developed it.
These include elderly people, pregnant and breastfeeding women, vegetarians and vegans, and those with impaired absorption mechanisms.
Vitamin B12 preparations in tablets and ampoules represent an artificially synthesized form of this vitamin, making them suitable for vegans.
They can be purchased in various forms: as swallowable tablets, chewable tablets, or sublingual tablets, as well as in ampoules for injections.
Research indicates that oral preparations are as effective as injections 26,27,28,29.
To restore vitamin B12 levels in the blood, it may take up to 90 days in some cases 29.
Sometimes, vitamin B12 deficiency can occur due to a disruption in its absorption mechanism. This often happens with elderly individuals and can also be a consequence of diseases. In such cases, the only way to avoid the consequences of this vitamin deficiency is to take supplements for life.
Pharmacy vitamin B12 preparations may be recommended for individuals who are at risk of deficiency or already have a deficiency of this vitamin. Oral preparations are as effective as injections.
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Table of foods that contain the most vitamin B12
The data above on the vitamin B12 content in foods is summarized in the table below.
| Table of vitamin B12 content in foods | ||
|---|---|---|
| Product | Serving | Vitamin B12 content, % of daily value |
| Sheep liver | 100 g | 3760% |
| Sheep kidneys | 100 g | 3280% |
| Beef liver | 100 g | 2410% |
| Fresh mollusks | 100 g | 4120% |
| Breakfast cereals fortified with vitamin B12 | 100 g | 1170% |
| Canned mollusks | 100 g | 145% |
| Sardines | 100 g | 370% |
| Beef | 100 g | 260% |
| Mackerel (Atlantic) | 100 g | 790% |
| Fresh tuna | 100 g | 390% |
| Canned tuna | 100 g | 124% |
| Trout | 100 g | 310% |
| Salmon | 100 g | 117% |
| Fortified soy milk | 1 cup (240 ml) | 110% |
| Milk | 1 cup (240 ml) | 54% |
| Regular fat yogurt | 1 cup (245 g) | 38% |
| Eggs | 100 g (two large eggs) | 53% |
Conclusion
Good natural sources of vitamin B12 are only animal-derived products: fish, dairy products, eggs, meat.
For vegetarians and vegans, there are two options to avoid deficiency:
- consume foods fortified with vitamin B12: breakfast cereals, plant-based types of milk (soy, rice, almond).
- regularly take pharmacy supplements.
If you are at risk, it is better to consult a doctor.
You can purchase vitamin B12 in tablets at ru.iHerb.com.
(We recommend using the iTested option on the left panel to display only vitamins tested for quality in an independent laboratory.)
