What Drink is Good for B12 Deficiency?

November 20, 2025 •

4 min read

According to the National Institutes of Health, vitamin B12 is primarily found in animal products, making dietary intake from beverages a critical consideration for many individuals. So, what drink is good for B12 deficiency? There are several options, including both fortified plant-based milks and traditional dairy, that can help boost your levels.

Quick Summary

Several beverages can help combat vitamin B12 deficiency, with the best options being fortified plant-based milks like soy and almond, traditional dairy milk, and certain juices. These drinks provide a valuable, easy-to-absorb source of B12 for both omnivores and those following a vegan or vegetarian diet.

Key Points

Fortified plant-based milks: Soy, almond, and oat milks are excellent for vegans and vegetarians when fortified with B12.
Dairy milk: Cow's milk is a natural and highly bioavailable source of B12 for those who consume dairy.
Yogurt drinks: Beverages like lassi made from yogurt are good for B12 due to the fermentation process.
Fortified juices: Check labels for juices, such as some orange juices, that are fortified with B12.
Supplements for severe cases: While drinks help, severe deficiencies or malabsorption issues may require professional medical intervention with supplements or injections.
Check nutrition labels: B12 content varies by brand, so always read the label to confirm fortification.
Balanced diet: Combining B12-rich drinks with a balanced diet is the best approach for prevention and management.

Understanding B12 and Your Diet

Vitamin B12 is a vital nutrient essential for neurological function, DNA synthesis, and the formation of red blood cells. A deficiency can lead to a range of symptoms, including fatigue, weakness, numbness, and nerve damage. Since the body cannot produce B12 on its own, it must be obtained through food and drink. For those with a deficiency, supplementing their diet with B12-rich beverages can be an effective and convenient strategy.

Excellent Fortified and Natural Drink Sources

Fortified Plant-Based Milks

For vegans and vegetarians, fortified plant-based milks are a crucial source of B12. Manufacturers add synthetic B12 to these products to help meet dietary needs.

Fortified Soy Milk: Often containing high levels of B12, a single cup of fortified soy milk can provide a significant portion of the recommended daily intake. Its protein content also makes it a nutritious and satisfying option.
Fortified Almond Milk: A popular dairy-free alternative, fortified almond milk is another excellent way to get B12. It is often lower in calories than cow's milk, making it a good choice for calorie-conscious individuals.
Fortified Oat Milk: Known for its creamy texture, fortified oat milk can be incorporated into many recipes, from coffee to smoothies, to increase B12 intake.

Dairy Milk and Yogurt Drinks

For those who consume dairy, traditional milk and yogurt drinks are natural sources of B12 that are highly bioavailable, meaning the body absorbs the vitamin efficiently.

Cow's Milk: A single cup of cow's milk provides a healthy dose of B12 along with other essential nutrients like calcium and vitamin D.
Lassi and Yogurt Drinks: Traditional fermented dairy beverages like lassi are good sources of B12. The fermentation process can sometimes make nutrients easier to digest.

Fortified Juices and Other Beverages

Beyond milks, some juices and other drinks can be fortified with B12 to help address a deficiency.

Fortified Orange Juice: Some brands of orange juice are fortified with B12. Always check the nutrition label to ensure B12 has been added.
Protein Shakes: Many protein powders and pre-made shakes are fortified with a range of vitamins, including B12. These are especially useful for those with higher nutritional demands.

Comparison of B12-Rich Drink Options


Drink Type	Best For	Typical B12 Content (per serving)	Other Key Nutrients	Notes
Fortified Soy Milk	Vegans/Vegetarians	High (e.g., 86% DV per cup)	Protein, Calcium, Vitamin D	Excellent dairy substitute.
Cow's Milk	Omnivores	Moderate (e.g., 46% DV per cup)	Calcium, Phosphorus, Protein	Naturally rich source, high bioavailability.
Fortified Almond Milk	Vegans/Lactose-intolerant	Moderate (Varies by brand)	Vitamin E, Calcium	Lower calorie alternative.
Lassi (Yogurt Drink)	Omnivores	Moderate (Varies)	Probiotics, Calcium, Protein	A traditional, fermented dairy option.
Fortified Juices	Convenience seekers	Variable (Check label)	Vitamin C	Nutrient content depends on fortification.

Choosing the Right Drink for You

When selecting a beverage to address B12 deficiency, consider your dietary restrictions, overall health goals, and personal preferences. For instance, a vegan would benefit most from fortified plant-based milk or juice, while an omnivore could choose between dairy and fortified options. Reading nutrition labels is essential to confirm the B12 content, as fortification can vary significantly between brands.

The Role of Supplements vs. Drinks

While B12-rich drinks can significantly help, they might not be enough for severe deficiencies, certain medical conditions, or individuals who struggle with absorption. In such cases, a healthcare provider may recommend supplements, injections, or nasal sprays. For most people, incorporating B12-rich drinks into a balanced diet can be a proactive step toward preventing and managing mild deficiency. It's always best to consult with a doctor or registered dietitian to determine the best approach for your specific needs.

Conclusion

Addressing a B12 deficiency can be a straightforward process with the right dietary choices. Fortified drinks, including soy, almond, and oat milks, along with traditional cow's milk and certain juices, offer a convenient and effective way to increase your B12 intake. By understanding the options available and integrating them into your daily routine, you can support your nervous system, energy levels, and overall health. For severe cases or those with absorption issues, these drinks can complement a medical treatment plan recommended by a healthcare provider. Consistent effort and informed choices are key to maintaining healthy B12 levels. You can learn more about vitamin B12 from resources like the Harvard T.H. Chan School of Public Health.

Note: The information provided is for educational purposes only and is not a substitute for professional medical advice. If you suspect you have a B12 deficiency, consult a healthcare provider for a proper diagnosis and treatment plan.

Frequently Asked Questions

Fortified orange juice can contribute to your B12 intake and help manage a mild deficiency, especially for vegetarians and vegans. However, it is not a cure, and severe deficiencies may require supplements or injections under medical supervision.

The fastest way to raise B12 levels is through prescribed supplements or injections, as they deliver a higher, more concentrated dose directly into the body. Dietary sources like B12-rich drinks work over time as part of a consistent eating plan.

The body can effectively absorb synthetic B12 from fortified foods. For many people, especially older adults with absorption issues, this form of B12 can be more easily absorbed than the B12 naturally bound to proteins in animal foods.

No, not all plant-based milks contain B12. It is not naturally present in these products; it must be added through fortification. Always check the nutrition label to ensure the product has been fortified with B12.

Vegans and vegetarians are at higher risk of B12 deficiency because natural sources are primarily animal-based. Older adults, people with pernicious anemia, and those with certain digestive disorders are also at risk due to reduced absorption.

To determine if a drink is fortified with B12, you must check the nutrition facts panel on its packaging. The label will list vitamin B12 and its percentage of the daily value.

It is highly unlikely to get an excessive amount of B12 from fortified beverages alone. The body absorbs what it needs and excretes the rest, so consuming more than the recommended amount does not typically cause harm.