What Can I Drink That Is High in B12?

December 25, 2025 •

4 min read

Vitamin B12 is essential for nerve function and red blood cell production, yet the body cannot produce it naturally. Sourcing this vital nutrient can be a challenge for some, but a variety of beverages, both natural and fortified, offer excellent solutions to help meet your daily needs.

Quick Summary

This article explores various drinks rich in vitamin B12, including dairy products, fortified plant-based milks, nutritional yeast beverages, and liquid supplements. It provides options for those with different dietary needs, such as omnivores, vegetarians, and vegans, detailing how to best incorporate these into your diet.

Key Points

Dairy is a top natural source: Cow's milk and yogurt contain high levels of easily absorbed B12.
Fortification is crucial for plant-based options: Vegan milks like soy, oat, and almond are reliable B12 sources only when fortified.
Nutritional yeast offers a powerful boost: Add fortified nutritional yeast to drinks or food for a very significant B12 increase.
Liquid supplements provide potent doses: For targeted and fast absorption, sublingual B12 supplements are a highly effective liquid option.
Energy drinks can contain B12: Some energy drinks are fortified with B vitamins, including B12, but should be consumed in moderation due to other ingredients.
Clam broth is surprisingly rich: Canned clam broth provides a very high concentration of B12, though it's a less common beverage choice.

Dairy-Based Drinks: A Natural and Bioavailable Source

Animal products are the primary natural source of vitamin B12, and dairy is a particularly rich and bioavailable option. For individuals who consume dairy, incorporating milk and yogurt drinks into their diet is an effective way to maintain adequate B12 levels.

Cow's Milk

One cup of milk provides a significant portion of the recommended daily value (DV) for vitamin B12, with a high absorption rate. A glass of low-fat milk, for example, can supply over half of the daily requirement. This makes it a simple and widely accessible option for boosting B12 levels.

Yogurt Drinks

Both traditional yogurt and drinkable yogurt are excellent sources of B12. A 6-ounce container of plain, fat-free yogurt can provide about 43% of the DV. Consuming yogurt has also been shown to help improve B12 status in those who are deficient. The fermentation process in kefir, another yogurt-like drink, can even increase nutrient availability.

Fortified Plant-Based Alternatives

For those following a vegan or plant-based diet, naturally occurring B12 is not present in most plant foods. However, many manufacturers fortify plant milks with synthetic B12, making them a crucial and reliable source for this dietary group.

Soy Milk: Often fortified with B12, soy milk is a popular dairy alternative that matches the protein content of cow's milk. A single cup can offer a substantial percentage of the DV.
Almond Milk: While low in protein, fortified almond milk is a great source of B12 and other added nutrients like calcium and vitamin D.
Oat Milk: This creamy alternative is also commonly fortified with B12, making it a good choice for smoothies or adding to cereal.
Rice and Coconut Milks: These are also frequently fortified, providing another pathway to B12 intake for those with specific dietary needs or preferences.

Liquid Supplements and Other Sources

Beyond everyday beverages, several other liquid options can provide a potent dose of vitamin B12.

Liquid Supplements

For those with absorption issues or severe deficiencies, liquid B12 supplements are a powerful option. These are often taken sublingually (under the tongue) for rapid absorption into the bloodstream, bypassing the digestive system. This delivery method can be more effective than pills for some individuals.

Energy Drinks

Some energy drinks are fortified with a range of B-group vitamins, including B12, to support energy metabolism. However, it is important to consider the high sugar content and caffeine in these drinks and consume them in moderation. Powdered drink mixes like Zipfizz also contain B12 and offer a sugar-free alternative.

Nutrient-Rich Broth and Yeast Beverages

For a less conventional but highly effective liquid source, consider these options:

Clam Broth: Canned clam broth has been shown to contain extremely high levels of vitamin B12, providing over 100% of the DV in a small serving.
Nutritional Yeast Beverages: Fortified nutritional yeast can be mixed into drinks or smoothies. Two tablespoons can provide a massive concentration of B12, making it a favorite for vegans.

Comparison of B12 Drink Sources


Drink Type	B12 Content	Dietary Suitability	Considerations
Cow's Milk	High (Approx. 1.3 mcg/cup)	Omnivore, Vegetarian	Good natural source, high bioavailability. Contains dairy.
Fortified Plant Milks	Variable, typically high (e.g., soy milk: 2.07 mcg/cup)	Vegan, Vegetarian, Dairy-Free	Excellent vegan option, check labels for fortification and sugar content.
Yogurt Drinks (Dairy)	High (Approx. 1.0 mcg/6 oz)	Omnivore, Vegetarian	Also rich in protein and probiotics. Contains dairy.
Nutritional Yeast Drinks	Extremely High (Up to 24 mcg/3 tbsp)	Vegan, Vegetarian	Add to smoothies or juices. Check label for fortification. Strong, cheesy flavor.
Energy Drinks (Fortified)	Variable, often high	Omnivore, Vegan (check label)	Contains caffeine and often high sugar content. Not a daily health drink.
Liquid B12 Supplements	Very High, Concentrated	Omnivore, Vegan (check label)	Fast absorption via sublingual route. Best for addressing diagnosed deficiencies.

Boosting Absorption and Intake

To maximize your B12 intake, consider how you combine your drinks. A smoothie made with fortified plant milk, fortified nutritional yeast, and fresh fruit can provide a significant B12 boost. For dairy consumers, a yogurt-based smoothie or simply having a glass of milk with breakfast is an easy strategy. The key for all diets, particularly vegan ones, is to consistently choose fortified products where B12 is not naturally present. Regularly checking nutrition labels is the most reliable way to ensure you are meeting your daily B12 goals.

Conclusion

From traditional dairy products to a wide array of fortified plant-based milks and powerful liquid supplements, there are many drinkable options to help you meet your vitamin B12 needs. The right choice depends on your dietary preferences and health requirements. For omnivores, dairy provides a natural and easily absorbed source. For vegans, relying on fortified options like soy milk and nutritional yeast is essential. For those needing a potent or rapid boost, liquid supplements offer a highly concentrated solution. Consulting a healthcare professional can help you determine the best approach, especially if you suspect a deficiency. By mindfully selecting your beverages, you can easily ensure your body receives this vital nutrient for optimal health.

Outbound Link Reference

For more detailed information on vitamin B12, its function, and absorption, refer to the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

Many popular plant milks, including soy, almond, oat, and rice milk, are commonly fortified with vitamin B12. Always check the product's nutrition label to confirm, as fortification levels can vary by brand.

Naturally, fruits and their juices do not contain vitamin B12. However, some brands of juices, like orange or pomegranate, are fortified with B12 and can contribute to your daily intake.

Research suggests that B12 from milk and dairy products may be more bioavailable and better absorbed than B12 from meat or supplements for some individuals. Absorption rates can vary, but milk is considered an excellent source.

Liquid B12 supplements are often taken sublingually (under the tongue), where the B12 is absorbed directly into the bloodstream. This method bypasses the digestive system and can lead to faster and more efficient absorption for many people.

While some energy drinks are fortified with high levels of B12, they often contain large amounts of sugar and caffeine, which may not be suitable for regular consumption. They should not be considered a primary or healthy source of B12.

Nutritional yeast is a deactivated yeast that is often fortified with B12. For a B12-rich drink, you can blend fortified nutritional yeast powder into smoothies or mix it with water and flavorings, similar to how it's used in cheesy sauces.

Yes, for many people, especially those on vegetarian or vegan diets, regularly consuming fortified foods and drinks is a reliable strategy to meet daily B12 needs and prevent deficiency. It is still wise to monitor your levels and consult a healthcare provider.