Nutrition Diet: What Drink is Highest in B12? Exploring Natural and Fortified Sources

October 4, 2025 •

3 min read

According to the National Institutes of Health, adults need about 2.4 micrograms (mcg) of vitamin B12 daily, with higher amounts recommended for pregnant and breastfeeding women. For individuals, particularly those following plant-based diets, finding what drink is highest in B12 can be a key strategy for meeting this vital nutritional requirement. This guide delves into the most potent options available, from fortified products to naturally rich animal-based choices.

Quick Summary

This comprehensive guide explores the beverages with the highest vitamin B12 content, evaluating both fortified options like nutritional yeast drinks and plant-based milks, along with natural sources such as dairy milk and clam broth. It provides nutritional data, compares sources, and discusses the importance of B12 for nervous system function and energy production.

Key Points

Highest Source: When mixed into a beverage, fortified nutritional yeast offers the highest concentration of vitamin B12.
Natural Options: Dairy milk and clam broth are naturally occurring beverage sources high in B12.
Fortified Alternatives: Many plant-based milks (soy, almond, oat) and some juices are fortified with B12, providing excellent options for vegans.
Absorption Varies: Absorption efficiency from food and supplements can differ, and those with certain medical conditions or older adults may benefit from fortified sources.
Vital Functions: Vitamin B12 is essential for nerve health, DNA creation, red blood cell production, and energy metabolism.
Check Labels: For fortified products, always check the nutrition facts label to confirm B12 content, as it can vary widely.

The Importance of Vitamin B12 in Your Diet

Vitamin B12, also known as cobalamin, is a vital nutrient necessary for several bodily functions, including maintaining healthy nerve tissue, brain function, red blood cell formation, and DNA synthesis. A deficiency can lead to fatigue, weakness, numbness, and nerve damage. While animal products are traditional sources, fortified drinks and plant-based options are increasingly important, especially for vegans and vegetarians.

Fortified Nutritional Yeast: The Most Concentrated Source

While not a standalone drink, fortified nutritional yeast is an extremely potent source of B12 when added to beverages. Just two tablespoons can provide a significant portion of the daily value. Fortified versions are enriched with B12 and offer a reliable option for those avoiding animal products. Its savory flavor can enhance various drinks.

Natural Animal-Based Sources

Certain animal-based drinks offer natural and easily absorbed vitamin B12.

Dairy Milk and Yogurt Drinks

A cup of whole cow's milk provides a good amount of daily B12, and the B12 from milk may be more efficiently absorbed than from some other animal sources. Fermented dairy drinks like kefir and lassi are also good natural sources.

Clam Broth

Canned clam broth is notably high in B12, providing a significant percentage of the daily value per 100 grams, making it a concentrated natural source.

Fortified Plant-Based Milk Alternatives

Fortified plant-based milks are convenient B12 sources for vegans and those with lactose intolerance, as B12 is added during processing.

Common fortified plant milks include:

Soy Milk: Often fortified to provide a high percentage of the daily value.
Almond Milk: Many brands include B12 fortification.
Oat Milk and Rice Milk: Fortified versions are widely available.

Important: Always check nutrition labels, as B12 levels vary between products.

Maximizing B12 Absorption

B12 absorption can be affected by age and health conditions. Older adults with reduced stomach acid may absorb B12 from fortified foods or supplements more easily than from natural sources. Conditions like pernicious anemia, celiac disease, or Crohn's disease can also impair absorption. The B12 in supplements and fortified foods is not protein-bound, aiding absorption.

Comparing B12-Rich Drink Sources


Beverage Type	Vitamin B12 Content	For Whom It's Best	Considerations
Fortified Nutritional Yeast	Extremely high (e.g., up to 733% DV per 2 tbsp)	Vegans, Vegetarians, those needing a potent boost	Must be added to a drink; ensure product is fortified
Dairy Milk (Cow's)	High (e.g., 46% DV per cup)	Omnivores, Vegetarians	Naturally occurring, highly bioavailable B12
Fortified Soy Milk	High (e.g., up to 86% DV per cup)	Vegans, Vegetarians, those with lactose intolerance	Check label for fortification levels
Clam Broth	Very high (e.g., >100% DV per 100g)	Omnivores	Not a typical drink, but highly concentrated source
Fortified Orange Juice	Varies by brand (e.g., some provide a portion of DV)	Those seeking a convenient B12 boost	Levels can vary; often contains added sugar
Kefir	Moderate to High (varies)	Omnivores, Vegetarians	Fermented dairy, good for gut health

The Broader Role of B12 in Your Body

Vitamin B12 is essential for energy metabolism, helping convert food into fuel, which is why fatigue is a common deficiency symptom. It also aids in producing mood-regulating chemicals and helps maintain the protective myelin sheath around nerves, preventing damage. Adequate B12 supports brain health, energy, and mood.

Conclusion

While the drink highest in B12 varies based on diet, fortified nutritional yeast offers the highest concentration when added to beverages. Dairy milk and clam broth are excellent natural sources. Fortified plant milks provide good options for vegans and those with lactose intolerance. Incorporating B12-rich drinks, whether natural or fortified, is an effective strategy to meet daily requirements and support overall health, including nervous system function and energy production.

For more detailed information on vitamin B12 and other nutrients, please consult reliable sources such as the NIH Office of Dietary Supplements.

Frequently Asked Questions

No, vitamin B12 is not naturally present in plants. Plant-based drinks like soy, almond, and oat milk must be fortified with a synthetic version of B12 to be considered a source.

B12 in fortified foods and supplements is not bound to a protein, making it easier for some individuals, particularly older adults with low stomach acid, to absorb compared to naturally occurring B12 in animal products.

Vitamin B12 is water-soluble, and your body flushes out excess amounts in urine, so high intake from food or supplements is generally considered safe and unlikely to cause toxicity. However, always consult a healthcare provider with concerns.

Yes, common symptoms of a B12 deficiency include fatigue, weakness, numbness or tingling in the hands and feet, memory issues, and balance problems.

B12 helps form the myelin sheath, a protective covering around nerve fibers. A deficiency can lead to nerve damage, which is why maintaining adequate levels is crucial for proper nerve function.

No, the amount of fortified B12 can vary significantly by brand and type of plant milk. You should always check the Nutrition Facts label to confirm the B12 content.

Since B12 plays a key role in converting food into energy, addressing a deficiency with B12-rich drinks can boost energy levels and combat fatigue. However, in people who already have sufficient B12, supplements will not provide an energy boost.