What drink is best for B12? A guide to nutritious beverages

October 8, 2025 •

4 min read

According to the National Institutes of Health, the average adult needs 2.4 micrograms of vitamin B12 daily. For those looking to increase their intake through beverages, the question arises: what drink is best for B12? The answer depends on dietary preferences, as both fortified options and natural dairy sources offer viable solutions.

Quick Summary

This guide evaluates fortified plant-based milks, dairy products, and juices to determine the top beverage choices for vitamin B12. It breaks down the benefits and nutritional content to help you make an informed decision for your diet.

Key Points

Fortified Soy Milk: This is often the highest-yielding plant-based option, with some brands providing more than 100% of the daily B12 requirement per cup.
Dairy Milk and Yogurt: Milk is a natural source of B12, and its vitamin is more bioavailable than from other animal sources. Yogurt drinks like lassi also provide B12 and probiotics.
Check the Label: For plant-based milks and juices, checking the nutrition label for B12 fortification is essential, as not all products are created equal.
Consider Absorption Factors: Age and certain medical conditions can affect B12 absorption; fortified options may be more effective for at-risk individuals.
Complementary Nutrients: Some fortified drinks, like orange juice, provide additional nutrients such as Vitamin C, which can support overall health.
Individual Needs Vary: The best drink depends on your specific diet (vegan, vegetarian, dairy-free) and health considerations, so read labels and diversify your sources.

Understanding Vitamin B12 and Absorption

Vitamin B12 is a crucial, water-soluble nutrient essential for various bodily functions. It plays a key role in producing healthy red blood cells, ensuring the proper function of the nervous system, and aiding in DNA creation. The body cannot produce this vitamin on its own, so it must be obtained through diet or supplementation. Naturally, B12 is found primarily in animal products such as meat, fish, eggs, and dairy. This makes it a particular concern for individuals on vegetarian or vegan diets, older adults, and people with certain digestive disorders that affect nutrient absorption. For these groups, incorporating fortified beverages can be a highly effective strategy.

Absorption of B12 from food is a multi-step process involving a protein called "intrinsic factor," which is produced in the stomach. As people age, the body's ability to produce intrinsic factor and stomach acid may decline, making B12 absorption less efficient. This is another reason why fortified drinks and supplements are valuable, as they provide a readily available source of the vitamin.

Excellent B12 Options for All Diets

Fortified Plant-Based Milks

For those who follow vegan, vegetarian, or dairy-free diets, fortified plant-based milks are among the best drink options for B12. Manufacturers add the vitamin to these products during the production process to boost their nutritional profile. A single cup of fortified plant milk, such as soy or almond, can provide a significant portion of the recommended daily B12 intake. When choosing a product, it is crucial to check the nutrition label, as not all brands fortify their products equally.

Here are some of the most popular and effective choices:

Fortified Soy Milk: One of the most reliable fortified options, some brands of soy milk can provide over 100% of the daily B12 requirement per cup. It also offers a good source of protein, making it a nutritious alternative to dairy.
Fortified Almond Milk: A valuable addition to a plant-based diet, many almond milk brands are fortified with B12. While its B12 content is generally lower than fortified soy milk, it remains a valuable source.
Fortified Oat Milk: Oat milk is another widely available plant-based option that is often fortified with B12. It provides a creamy texture for smoothies or coffee without the use of dairy.

Dairy Milk and Yogurt-Based Drinks

Dairy products are natural sources of vitamin B12, making them a top choice for non-vegans seeking to increase their intake. Research suggests that the B12 from dairy is more bioavailable and easier for the body to absorb compared to other natural food sources like meat or eggs.

Low-Fat Milk: A single glass of milk can provide a substantial amount of an adult's daily B12 needs. This makes it a simple and effective addition to a balanced diet.
Lassi: A traditional Indian yogurt-based drink, lassi is made from curd or yogurt and offers a natural source of B12, especially when made from cow's milk. It also provides probiotics that can aid gut health and overall nutrient absorption.
Kefir: As a fermented milk beverage, kefir is rich in B12 and also promotes gut health.

Fortified Juices

For those who prefer a fruit-based option, some juices are fortified with vitamin B12.

Fortified Orange Juice: Beyond being a powerhouse of Vitamin C, certain brands of orange juice are fortified with B12. Check the label to ensure it includes the added nutrient.
Fortified Cranberry Juice: Some brands also fortify cranberry juice, providing a tart and healthy option to boost B12 levels.

B12 Beverage Comparison Table


Drink Type	B12 Content (Approx)	Dietary Suitability	Notes
Fortified Soy Milk	Very High (up to 120% DV per cup)	Vegan/Vegetarian	Excellent absorption; often a good source of protein and calcium.
Dairy Milk (Low-Fat)	High (approx. 50% DV per cup)	Vegetarian	B12 is naturally occurring and highly bioavailable; also contains protein and calcium.
Fortified Orange Juice	Varies by brand; often moderate	Vegan/Vegetarian	Also provides Vitamin C, which can aid overall health; check label for B12 content.
Fortified Almond Milk	Varies by brand; often moderate	Vegan/Vegetarian	Generally lower B12 content than fortified soy milk; check label for fortification.
Lassi (Yogurt-based)	Moderate	Vegetarian	Contains probiotics for gut health, which supports absorption.

Making the Best Choice for Your Needs

Choosing the best drink for your B12 needs depends heavily on your individual dietary requirements and preferences. For vegans, vegetarians, and those with lactose intolerance, fortified plant-based milks are an ideal choice, with fortified soy milk often providing the highest concentration of the vitamin. It is always important to double-check the product label to confirm it has been fortified with B12. For those who consume dairy, milk and yogurt-based drinks like lassi or kefir offer a natural and highly absorbable source of B12. Fortified juices provide an additional option but should be chosen with attention to sugar content.

Regardless of your chosen beverage, a diversified diet remains the most reliable way to meet your nutritional needs. For individuals with diagnosed B12 deficiency or conditions affecting absorption, a healthcare provider may recommend specific supplements or injections in addition to dietary changes. A balanced approach that combines various B12-rich foods and beverages is key to maintaining adequate levels and supporting overall health. For further information on B12, consult the National Institutes of Health's fact sheet on the vitamin.

Conclusion

Ultimately, there is no single "best" drink for B12, as the optimal choice is subjective. Both naturally B12-rich dairy products and widely available fortified plant-based alternatives offer effective ways to supplement your intake. For those on a plant-based diet, fortified beverages are a non-negotiable tool for maintaining adequate B12 levels, while dairy milk is a highly efficient natural source for omnivores. By being mindful of your dietary choices and checking product labels, you can easily find a delicious and healthy drink to boost your B12 intake and support your overall well-being.

Frequently Asked Questions

No, plant-based milks do not naturally contain vitamin B12. They must be fortified with the vitamin by the manufacturer. It is crucial to check the product's nutrition label to ensure it contains added B12.

The bioavailability of B12 from dairy products, such as milk, is believed to be about three times higher than from meat, fish, and poultry. This means your body can absorb and utilize the vitamin from dairy sources more effectively.

Fortified orange juice can contribute to your B12 intake, but its primary nutritional value is its high Vitamin C content. For those with a deficiency, a more concentrated source or a supplement may be necessary. Always check the label for B12 content.

Yes, many B12-fortified plant-based milks (like soy, almond, and oat) are an excellent source for vegans and vegetarians. They provide a reliable source of the vitamin that is otherwise difficult to obtain from a plant-based diet.

The recommended dietary allowance (RDA) for vitamin B12 for most adults is 2.4 micrograms (mcg) per day. Pregnant and breastfeeding women may require a higher amount.

Yes, smoothies can be a great way to increase B12 intake by incorporating fortified plant-based milk or dairy products as a base. You can also add other ingredients like B12-fortified whey powder or nutritional yeast.

While fermented milk products like lassi and kefir contain B12, the fermentation process itself can actually cause a decrease in the vitamin's concentration. The B12 content depends on the source milk and fortification, not the fermentation.