Foods That Bring Up Your B12 Levels Naturally

November 12, 2025 •

4 min read

According to the National Institutes of Health, vitamin B12 deficiency can lead to anemia and nerve damage, and it's essential to consume this nutrient through diet or supplements. Learn what foods bring up your B12 levels and how to make the right dietary choices for optimal health.

Quick Summary

A guide to natural dietary sources of vitamin B12, crucial for red blood cell formation and nerve function. It details rich animal-based sources like meat and dairy, along with fortified plant-based options and supplements for those on restricted diets.

Key Points

Animal Products are Primary Sources: Vitamin B12 is naturally found in meat, poultry, fish, dairy, and eggs, providing the most potent dietary options.
Vegan Options Need Fortification: Plant-based diets require fortified foods, such as cereals, plant milks, and nutritional yeast, or supplements to meet B12 requirements.
Elderly and GI Issues are at Risk: Older adults and individuals with gastrointestinal conditions often have impaired B12 absorption and should monitor their levels carefully.
Liver and Clams are Powerhouse Sources: For non-vegans, beef liver and clams are among the richest dietary sources of B12 available.
Supplements are a Reliable Alternative: For anyone unable to meet their needs through diet alone, B12 supplements are a safe and effective way to prevent deficiency.
Deficiency Symptoms Include Fatigue and Weakness: Unexplained fatigue, weakness, tingling, and a sore tongue can be signs of a B12 deficiency.

What is Vitamin B12 and Why is it Important?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in several bodily functions. It is essential for the proper formation of red blood cells, which carry oxygen throughout the body. Furthermore, it is vital for maintaining a healthy nervous system and is involved in DNA synthesis. Without adequate B12, a person may experience fatigue, weakness, nerve damage, and a type of anemia called megaloblastic anemia. Unlike some vitamins, the body does not produce B12 on its own, so it must be obtained from food sources or supplements.

Animal-Based Foods Rich in B12

Since vitamin B12 is naturally present in animal products, omnivores have a wide variety of options to choose from. Some of the most potent sources are found in meat, poultry, and fish.

Meats and Organ Meats

Beef and Lamb: Beef, especially beef liver, is one of the densest sources of B12. Just a small serving can provide several times the daily recommended intake.
Poultry: Chicken and turkey also contain good amounts of B12, though typically less than red meat. Turkey breast, for example, is a solid choice.
Pork: Lean cuts of pork, such as pork loin and ham, are also reliable sources of this vitamin.

Fish and Seafood

Clams and Oysters: These shellfish are powerhouse sources of B12, delivering exceptionally high amounts in small portions.
Salmon and Tuna: Both fresh salmon and canned tuna are excellent choices. Canned tuna is particularly convenient for boosting B12 intake.
Sardines and Trout: These smaller fish are also great sources, offering a simple way to increase your B12 intake.

Dairy and Eggs

Milk, Cheese, and Yogurt: Dairy products are dependable sources of B12. Low-fat milk and yogurt are great for daily consumption.
Eggs: Another accessible source, eggs provide a moderate amount of B12, with the yolk containing the majority.

Fortified and Plant-Based Sources for Vegetarians and Vegans

For those following a plant-based diet, getting sufficient B12 requires a more deliberate approach, as it does not naturally occur in most plant foods. Fortified foods and supplements are essential for this group.

Fortified Foods

Breakfast Cereals: Many breakfast cereals are fortified with B12, making them an easy way to get a daily dose.
Plant-Based Milks: Soy, almond, and oat milks are often fortified with B12. Check the product labels to ensure they are supplemented.
Nutritional Yeast: A deactivated yeast product with a cheesy flavor, nutritional yeast is a popular B12 source for vegans.
Tofu and Soy Products: Some brands of tofu and soy products are fortified. Always check the nutrition information.

Other Potential Sources

Marmite/Yeast Extracts: These spreads are fortified with B12 and are popular in some regions.

Comparison of B12 Sources


Food Item	Type	B12 Content (per serving)*	Recommended for	Considerations
Beef Liver	Meat	Very High	Omnivores	High in cholesterol
Clams	Seafood	Very High	Omnivores	May not be regularly consumed
Salmon	Seafood	High	Omnivores	Also rich in Omega-3
Milk (Low-Fat)	Dairy	Moderate	Omnivores, Vegetarians	Accessible, common
Eggs	Dairy/Animal	Moderate	Omnivores, Vegetarians	Versatile
Fortified Cereal	Fortified	Moderate to High	Vegans, Vegetarians, Omnivores	Must check label, variable content
Nutritional Yeast	Fortified	High	Vegans, Vegetarians	Flavor profile, requires consistent use
Fortified Plant Milk	Fortified	Moderate	Vegans, Vegetarians	Variable content, check label

*Note: B12 content varies by brand and preparation. Always consult nutritional labels.

Signs of B12 Deficiency and Risk Factors

Symptoms of a B12 deficiency can be subtle at first but worsen over time. These include persistent fatigue, weakness, tingling or numbness in the hands and feet, and a sore tongue. Untreated, it can lead to more serious neurological issues and anemia. Several groups are at a higher risk of developing a B12 deficiency:

Older Adults: As people age, their stomach's ability to produce the necessary acid for B12 absorption decreases.
Vegans and Vegetarians: Since B12 is not naturally found in plants, supplementation or regular consumption of fortified foods is critical.
Individuals with Gastrointestinal Disorders: Conditions like Crohn's disease and celiac disease can impede B12 absorption.
Post-Surgery Patients: Individuals who have undergone weight-loss surgery or procedures affecting the stomach may lose their ability to absorb B12 effectively.
People on Certain Medications: Long-term use of medications like metformin and proton pump inhibitors can interfere with B12 absorption.

Conclusion: Making Informed Choices

Ensuring an adequate intake of vitamin B12 is crucial for maintaining overall health. The specific approach to achieving this depends largely on dietary preferences. For omnivores, a varied diet rich in meat, fish, and dairy is typically sufficient. For vegans and vegetarians, relying on fortified foods and supplements is a necessary and effective strategy. Regardless of diet, staying aware of the symptoms of B12 deficiency and consulting a healthcare provider if concerns arise is a responsible step toward better health. A balanced diet, tailored to your needs, is the best way to ensure your body gets the B12 it needs to thrive. The National Institutes of Health provides additional resources on the importance and sources of Vitamin B12.

Frequently Asked Questions

The best food sources of vitamin B12 include beef liver, clams, fortified breakfast cereals, and nutritional yeast. For non-vegans, beef liver is often cited as one of the most potent sources available.

No, vitamin B12 is not naturally found in plants. The only reliable sources for vegans and vegetarians are fortified foods (like plant milks, cereals, and nutritional yeast) and B12 supplements.

The recommended daily intake of vitamin B12 for adults is 2.4 micrograms (mcg). This amount can be easily met through a balanced diet including animal products or fortified foods and supplements for those on restricted diets.

The first signs of a B12 deficiency often include persistent fatigue, weakness, lightheadedness, and tingling or numbness in the hands and feet. Symptoms may be subtle and develop gradually.

Yes, fortified foods can be enough for vegans, but it requires consistent and diligent consumption. The Vegan Society recommends eating fortified foods two to three times a day or taking a supplement to ensure adequate intake.

While vitamin B12 is sensitive to heat, standard cooking methods generally do not destroy enough of it to cause concern. However, excessive or prolonged heating can reduce the vitamin content, so it's best to avoid overcooking.

Because vitamin B12 is water-soluble, your body excretes any excess through urine, so it's very difficult to consume too much from food. There's no set tolerable upper intake level, and high doses from supplements are generally not harmful.