Are Blueberries High in B12? Debunking the Myths of Plant-Based Nutrition

October 1, 2025 •

3 min read

According to the National Institutes of Health, vitamin B12 is almost exclusively found naturally in animal products. This makes it surprising to many who question, 'Are blueberries high in B12?'. The truth is that while blueberries are a nutritional powerhouse, they contain no naturally occurring vitamin B12, a fact that's crucial for those managing a plant-based diet.

Quick Summary

Despite being packed with antioxidants, blueberries are not a natural source of vitamin B12. This essential nutrient is found in animal products and fortified foods, making supplementation or careful dietary planning necessary for vegans and vegetarians. The article explains why this is the case and explores dependable sources of B12.

Key Points

No Natural B12 in Blueberries: Blueberries and other fruits contain no naturally occurring vitamin B12, despite their many other health benefits.
B12 is from Bacteria: Vitamin B12 is produced by microorganisms and is found naturally in animal products, not plants.
Fortified Foods are Key: Vegans and vegetarians must rely on fortified foods, like nutritional yeast and plant milks, or supplements for B12.
Deficiency Develops Slowly: The body can store B12 for several years, meaning symptoms of a deficiency may appear gradually, making proactive intake important.
Check Labels and Consider Supplements: Always check nutrition labels on fortified products and consider supplements, especially for older adults or those on restrictive diets, to ensure adequate B12 intake.
B12 Supports Vital Functions: This essential nutrient is critical for the nervous system, red blood cell production, and DNA synthesis.
Animal Products are a Primary Source: The most potent natural sources of B12 are animal-derived, such as meat, fish, eggs, and dairy.

Vitamin B12, also known as cobalamin, is a vital nutrient that plays a crucial role in nerve function, red blood cell formation, and DNA synthesis. A deficiency can lead to a range of symptoms, from fatigue and weakness to more severe neurological issues. Given its importance, it's natural for people to seek out plant-based sources, leading to myths about certain fruits, like the misconception that blueberries are high in B12.

The Truth About Blueberries and B12

Contrary to some unreliable sources that might suggest otherwise, raw blueberries contain zero micrograms (mcg) of vitamin B12. The notion that fruits can provide this nutrient is a widespread misunderstanding. Vitamin B12 is synthesized by bacteria and is found naturally in the food chain primarily through animal products. While blueberries offer powerful antioxidants, fiber, and other health benefits, they simply do not fit into the category of B12-rich foods.

Why Plants Don't Produce B12

To understand why blueberries and other plants lack B12, one must look at the biological process. The bacteria that produce B12 reside in the guts of animals or in the soil, which is then consumed by grazing animals. Plants do not have this symbiotic relationship with B12-producing bacteria, and they lack the ability to absorb and store the vitamin in any significant quantity from the soil. Modern agricultural practices, which prioritize hygiene, also reduce any chance of incidental bacterial contamination that might have provided trace amounts of B12 in the past.

The Importance of B12 for All Diets

Regardless of your dietary choices, maintaining adequate B12 levels is essential for long-term health. While a meat-eater typically gets enough B12 from animal sources like meat, fish, and dairy, those on vegetarian or vegan diets must be more deliberate in their intake. The body can store B12 for several years, which means a deficiency can develop slowly and insidiously. For this reason, waiting for symptoms to appear is not advisable.

Comparison of B12 Sources


Source Type	Examples	B12 Content (per serving)*	Recommended for...
Animal Products	Beef liver, clams, salmon, eggs, dairy	Very high; e.g., 3 oz of clams: 84 mcg (708% DV)	Omnivores and those with deficiency
Fortified Foods	Fortified nutritional yeast, cereals, plant milks	Moderate to high; e.g., 1 tbsp fortified nutritional yeast: up to 733% DV	Vegans, vegetarians, and general population
Supplements	Cyanocobalamin, methylcobalamin	Wide-ranging doses, often higher than RDA	Vegans, vegetarians, older adults, and those with absorption issues
Fruits/Vegetables	Blueberries, bananas, potatoes	Negligible or zero naturally occurring B12	None; not a reliable source of B12

*Based on NIH and USDA data; check labels for precise content. The Daily Value (DV) is 2.4 mcg for adults and children over 4.

The Real Plant-Based B12 Solutions

For those who do not consume animal products, relying on B12-fortified foods and supplements is the only reliable strategy. Fortunately, many options are available to ensure your intake is sufficient.

Fortified Nutritional Yeast: This is a very popular and reliable source for vegans. Just one tablespoon can provide a significant portion of the recommended daily intake. It has a cheesy, nutty flavor and can be sprinkled on pasta, popcorn, or vegetables.
Fortified Plant Milks: Many brands of soy, almond, oat, and other plant-based milks are fortified with B12. Checking the nutrition label is key to confirming the added vitamin.
Fortified Cereals: A variety of breakfast cereals are fortified with B12, offering an easy way to start your day with this nutrient.
B12 Supplements: Oral supplements are a highly effective way to guarantee adequate intake. They are particularly recommended for vegans, vegetarians, and older adults who may have trouble absorbing B12 from food.

Conclusion

While a superfood in its own right, the idea that blueberries are a source of vitamin B12 is a myth that needs clarification for anyone serious about their nutrition. B12 is essential for health, but it is not naturally present in plant foods. Individuals on plant-based diets must proactively seek fortified products or take supplements to meet their daily needs. This ensures the proper functioning of the nervous system, red blood cell production, and overall well-being, without relying on misinformation about fruit-based sources.

This article is for informational purposes only and is not medical advice. Always consult a healthcare professional or registered dietitian for personalized dietary advice.

Frequently Asked Questions

Vitamin B12 is produced by bacteria, which are found in the guts of animals and in soil. This is why the nutrient is naturally present in animal products such as meat, fish, eggs, and dairy.

Reliable plant-based sources of vitamin B12 include fortified nutritional yeast, fortified breakfast cereals, and fortified plant milks (like soy or almond milk).

Yes, it is possible and even likely to develop a B12 deficiency on a strictly vegan diet without proper supplementation or consumption of fortified foods, as plant foods do not naturally contain B12.

You can determine if a food is fortified with B12 by checking the nutrition facts label on the packaging. The B12 content will be listed in micrograms (mcg) and as a percentage of the daily value.

Symptoms of a B12 deficiency can include fatigue, weakness, pale skin, sore tongue, headaches, and neurological issues like tingling or numbness in the hands and feet.

Yes, vegetarians need to be mindful of their B12 intake. While dairy and eggs provide some B12, it may not always be sufficient, and relying on fortified foods or supplements is often recommended.

If you have a B12 deficiency, supplements can help restore your energy levels. However, if your B12 levels are already normal, taking a supplement is unlikely to provide a significant energy boost.