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Best 12 Vitamin B12 Foods

By Joe Boland

February 23, 2025

Vitamin B12 is an essential nutrient that plays a crucial role in energy production, healthy brain function and red blood cell formation. Since the body cannot produce it on its own, you must get enough through your diet by consuming vitamin B12 foods or supplements.

Having enough vitamin B12 can lead to feeling strong and energized, which is why consuming enough foods with B12 is always a good idea.

So what are the best vitamin B12 foods, the benefits of this B vitamin and should you consider taking a supplement? Let’s dive in!

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

What is vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is vital for maintaining healthy nerve function, DNA production and red blood cell formation. It is primarily found in animal-based foods, making it a common nutrient shortfall for women and men who are vegetarians and vegans.

Unlike some other vitamins, B12 is stored in the liver for several years, so coming up short may take time to develop. However, ensuring a steady intake of B12-rich foods is essential to maintaining optimal health.

Benefits

• Supports healthy blood: B12 is essential for producing healthy red blood cells, which can help you feel strong and energized.

• Aids brain health: Adequate B12 levels support healthy cognitive function, according to research studies.

• Assists in energy production: B12 plays a key role in converting food into energy, making it essential for overall vitality and a properly functioning metabolism.

• Helps protect heart health: Thanks to its role in supporting healthy blood, B12 also helps promote a healthy heart.

• Promotes growth and development: Vitamin B12 is crucial for normal DNA production and cell division, supporting overall growth and development.

Vitamin B12: a common nutrient shortfall

Coming up short on vitamin B12 is more common than many people realize, particularly among older adults, vegetarians and vegans. It’s a pretty common nutrient shortfall for women and men alike.

A shortfall can impact energy levels, strength, one’s mindset, nerve function as well as brain function.

One reassuring fact about vitamin B12 is that, since it is water-soluble, excess amounts are typically excreted in urine, making it difficult to take too much.

However, it’s still essential to consume appropriate amounts from food or supplements.

Top vitamin B12 foods

1. Beef liver

A 3 oz. (85 g) cooked beef liver contains 81.6 mcg of vitamin B12 (3400% DV*).

Beef liver is one of the richest sources of B12, supporting healthy blood and liver health.

2. Fortified foods

A 2 tablespoon serving of nutritional yeast (9 g) contains 14 mcg of vitamin B12 (583% DV).

Some plant-based milk alternatives, breakfast cereals and nutritional yeast are fortified with vitamin B12, making them essential for vegans.

A 100-gram serving of Post Bran Flakes, for example, contains 5 mcg of vitamin B12 (208% DV).

3. Clams

A 3 oz. (85 g) serving of raw clams contains 9.6 mcg of vitamin B12 (400% DV).

Packed with B12 and other essential nutrients like iron and protein, clams promote blood health.

4. Atlantic mackerel

A 4 oz. (112 g) serving of raw Atlantic mackerel contains 16.1 mcg of vitamin B12 (269% DV).

A great source of B12 and omega-3 fatty acids, Atlantic mackerel promotes cardiovascular health.

5. Sardines

A 3.75 oz. can (92 g) of Atlantic sardines contains 8.2 mcg of vitamin B12 (137% DV).

These small fish are nutrient-dense and an excellent source of B12 and heart-healthy omega-3 fatty acids.

6. Grass-fed beef

A 4 oz. grass-fed strip steak (113 g) contains 1.44 mcg of vitamin B12 (60% DV).

Providing ample B12 along with iron and protein, grass-fed beef supports muscle growth and energy.

7. Tuna

A 3 oz. serving (85 g) of canned tuna contains 1.2 mcg of vitamin B12 (50% DV).

Both fresh and canned tuna contain significant amounts of B12, aiding in energy production.

8. Lamb

A 3 oz. (85 g) of lamb contains 2.7 mcg of vitamin B12 (45% DV).

Rich in B12, iron and zinc, lamb helps maintain already healthy immune function and muscle maintenance.

9. Salmon

A 3 oz. serving (85 g) of cooked wild-caught salmon contains 2.6 mcg of vitamin B12 (43% DV).

A great source of both vitamin B12 and omega-3s, salmon supports brain and heart health. Opt for wild-caught salmon.

10. Eggs

A serving of 2 large eggs contains 0.89 mcg of vitamin B12 (37% DV).

While eggs contain B12, the yolk holds most of the vitamin, so opt for whole eggs. They support brain and eye health.

11. Cottage cheese

A 4 oz. (113 g) of 2 percent milk-fat cottage cheese contains 0.53 mcg of vitamin B12 (22% DV).

Cottage cheese offers a good amount of B12, along with protein and calcium for bone health.

12. Feta cheese

A 1 oz. serving of feta cheese (28.4 g) contains 0.5 mcg of vitamin B12 (21% DV).

A flavorful cheese, feta provides B12 while supporting gut and bone health.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Lean poultry, such as chicken and turkey, is a decent source of B12, providing an option for those who do not eat red meat while supporting muscle maintenance.

Other shellfish, including oysters, mussels, crab and lobster, are additional seafood options that provide ample B12 and additional nutrients, though shellfish is a common allergen and can be problematic for some people.

Should I take a vitamin B12 supplement?

If you struggle to get enough B12 from food, a supplement may be a good option, especially if you follow a vegetarian or vegan diet. Unsurprisingly, it’s one of the best vegan supplements to take if you don’t eat animal products.

Vitamin B12 supplements are available in various forms, including tablets, capsules, sublingual drops and injections for those with absorption issues.

Ancient Nutrition's Ancient Nutrients Vitamin B-12 is an excellent option for those looking to supplement, although it is neither vegan or vegetarian. Just one capsule contains 20 mcg of vitamin B12 (833% DV).

In addition to easily absorbable B12, which has been found to support cognitive, sleep, energy, eye and cardiovascular health, it contains several other superfood ingredients, including rehmannia root, fo-ti root, licorice root, Tienchi ginseng, wild hake roe, beef liver, reishi mushroom extract, bone broth and beef gelatin.

What about B-complex vitamins?

A B-complex supplement includes all eight B vitamins, including B12. This can be beneficial for those who want additional support for maintaining already healthy energy, metabolism and nervous system function.

If you are coming up short in multiple B vitamins, a B-complex supplement may be a better option than taking B12 alone.

In fact, taking B vitamins together often seems to work best, so a B-complex vitamin is one of the best supplements for the entire body. AN’s Ancient Nutrients Vitamin B Complex is a great one to try.

Conclusion

Vitamin B12 is essential for supporting energy, brain health and healthy blood. While it is naturally found in animal-based foods, fortified foods and supplements can help those with dietary restrictions meet their needs.

Ensuring adequate B12 intake through diet or supplementation can promote healthy levels and support overall health. If you suspect a shortfall, consult a healthcare provider to determine the best approach for your needs.