What drinks are good for B12 levels? A Comprehensive Nutrition Guide

October 13, 2025 •

5 min read

According to the Cleveland Clinic, vitamin B12 deficiency can lead to fatigue, weakness, and neurological issues. If you're wondering what drinks are good for B12 levels, the answer lies in understanding both naturally occurring sources and fortified beverages to help maintain your intake.

Quick Summary

This guide explores various beverages that can help support healthy vitamin B12 levels. It details options such as fortified plant-based milks, dairy products like milk and lassi, and nutrient-packed smoothie recipes. The article also covers liquid B12 supplements and important factors influencing absorption.

Key Points

Fortified Plant Milks are a top choice: For vegans and vegetarians, fortified soy, oat, and almond milks provide a reliable and significant source of vitamin B12.
Dairy is a natural source: Cow's milk and yogurt contain naturally high, and highly absorbable, levels of vitamin B12, making them excellent options for vegetarians.
Smoothies are versatile boosters: You can create B12-rich smoothies by combining fortified milks or yogurt with other ingredients like spinach (rich in folate) or protein powders.
Oral Sprays offer superior absorption for some: Liquid B12 oral sprays can be especially effective for those with intestinal malabsorption issues, as they deliver the vitamin directly into the bloodstream.
Absorption can be enhanced: Practices like limiting alcohol and managing gut health with probiotics (found in drinks like kefir) can help maximize the absorption of B12 from your diet.
Check labels carefully: The B12 content in fortified products can vary, so always read the nutrition facts to ensure you are getting a significant amount.

The Importance of Vitamin B12

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that the body cannot produce on its own. It plays a crucial role in several vital bodily functions, including the production of red blood cells, DNA synthesis, and maintaining a healthy nervous system. A deficiency can lead to a range of symptoms, including tiredness, weakness, and megaloblastic anemia. For those on restricted diets, such as vegans, or individuals with certain medical conditions, relying on drinks to meet B12 requirements is an effective strategy.

Fortified Beverages: The Vegan-Friendly Choice

Since vitamin B12 is predominantly found in animal products, fortified beverages are a cornerstone of B12 intake for vegans and vegetarians. Food fortification is the process of adding nutrients to foods that don't originally contain them.

Plant-Based Milks

Many plant-based milk alternatives are fortified with a significant amount of vitamin B12. Common options include:

Fortified Soy Milk: Often an excellent source, with some brands providing more than 100% of the Daily Value for vitamin B12 per serving. It's a versatile option for coffee, smoothies, or cereal.
Fortified Oat Milk: Oat milk is a good source of B12 when fortified, with some varieties offering around 50% of the daily value per cup. It is also often enriched with calcium and vitamin D.
Fortified Almond Milk: Similar to other plant-based milks, almond milk is commonly fortified with B12, offering a low-calorie, dairy-free way to supplement your intake.
Fortified Coconut and Rice Milks: These are also regularly fortified and can serve as useful additions to your diet, though B12 content can vary, so checking the label is essential.

Dairy Drinks: Naturally High in B12

For vegetarians and those who consume dairy, several milk-based drinks are a natural and effective source of B12. Research suggests that the vitamin B12 found in milk and other dairy products is absorbed more efficiently by the body than B12 from other animal sources like meat and fish.

Cow's Milk: A single cup of cow's milk can supply a notable portion of your daily B12 needs, along with other essential nutrients like calcium and protein.
Yogurt and Lassi: Yogurt is an excellent source of vitamin B12, and plain, low-fat yogurt can provide a significant percentage of the daily requirement per serving. Lassi, a traditional Indian yogurt drink, is another natural way for vegetarians to boost B12, especially when made from cow's milk.
Kefir: As a fermented milk beverage, kefir is not only a natural source of B12 but also contains probiotics that can improve gut health, which supports better nutrient absorption overall.

Nutrient-Boosting Smoothie Recipes

Smoothies offer a perfect way to combine various ingredients to increase your B12 intake. Here are some ideas:

The Fortified Green Smoothie: Blend a handful of spinach (rich in folate, which works with B12) with a cup of fortified plant-based milk (like oat or soy), a frozen banana, and a tablespoon of nutritional yeast flakes for a savory, nutty flavor and a major B12 boost.
The Berry B12 Blast: Combine frozen mixed berries, a scoop of whey or casein protein powder (which often contains B12) or fortified plant-based protein powder, and fortified almond milk. Berries add antioxidants and natural sweetness.
The Dairy Delight: Use plain yogurt or milk as a base, then add a cup of papaya (a fruit that may contain trace amounts of B12), a dash of cinnamon, and a few walnuts for a rich, satisfying drink.

The Direct Approach: Oral Supplements

For those with malabsorption issues, older adults, or anyone needing a more direct boost, liquid B12 supplements and oral sprays are highly effective. Sprays deliver the vitamin directly into the bloodstream through the oral mucosa, bypassing the intestinal system entirely. This can result in faster absorption than traditional tablets or capsules.

Comparison of B12 Drink Sources


Feature	Fortified Plant Milks	Dairy Milk	Liquid Supplements / Sprays
B12 Content	Varies by brand, check labels. Can be high.	Varies, but naturally occurring. Often 1-4 µg/L.	Concentrated and reliable dosing. Can contain very high amounts.
Suitability	Excellent for vegans, vegetarians, and lactose-intolerant individuals.	Best for vegetarians and omnivores; not suitable for vegans.	Universal, excellent for those with absorption issues.
Absorption Rate	Good, as synthetic B12 isn't protein-bound.	Very good, highly bioavailable.	Potentially faster and more reliable due to direct entry into bloodstream via sublingual route.
Additional Nutrients	Often fortified with calcium and vitamin D.	Rich in calcium, protein, and vitamin D.	Focused on B12, though some may contain B-complex vitamins.

Tips for Maximizing B12 Absorption

Getting enough B12 from your drinks is one thing, but maximizing your body's ability to absorb and use it is another. Consider these tips:

Manage Your Gut Health: The intrinsic factor produced in the stomach is critical for B12 absorption. Issues like low stomach acid can hinder this process, making probiotic-rich drinks like kefir beneficial.
Avoid Alcohol: Excessive alcohol consumption can damage the stomach lining and interfere with B12 absorption. Limiting intake can improve your body's ability to retain the vitamin.
Pair Nutrients: Consuming B12 alongside other B-complex vitamins, such as folate (B9), and minerals like magnesium can support its function. Many leafy greens and legumes are rich in folate.
Take Medication Mindfully: Long-term use of certain medications, such as antacids (PPIs), can reduce stomach acid and impair B12 absorption. If you take these medications, consult a doctor to monitor your B12 levels.

Conclusion

Maintaining adequate vitamin B12 levels is crucial for overall health, and a variety of drinks can serve as reliable sources. For those on a vegan or plant-based diet, fortified options like soy and oat milk are essential. Vegetarians can benefit from nutrient-rich dairy products such as milk and yogurt. In cases of diagnosed deficiency or malabsorption, liquid supplements and oral sprays provide a direct and efficient method for increasing levels. By combining these smart beverage choices with an overall balanced diet and healthy lifestyle, you can help ensure your body gets the vital B12 it needs.

For more detailed information, consult the National Institutes of Health Office of Dietary Supplements website on Vitamin B12.

Frequently Asked Questions

Regular fruit juices, including orange juice, do not naturally contain vitamin B12. Unless a specific juice product is labeled as 'fortified with B12,' you should not rely on it as a source. However, the vitamin C and folate in juices like orange and beetroot can support overall health and red blood cell production, which works alongside B12.

For most people with normal absorption, there is no major difference in efficacy between oral pills and sublingual (under the tongue) liquid or spray supplements. However, for those with malabsorption issues, sprays or liquids that are absorbed through the oral mucosa can bypass the digestive tract for more efficient delivery.

Yes, it is possible to get enough B12 on a vegan diet by consistently consuming fortified beverages. Fortified plant milks, along with other fortified foods like nutritional yeast and cereals, are reliable sources. However, The Vegan Society recommends that vegans rely on supplements or fortified foods as the only reliable sources.

You should moderate or avoid excessive alcohol and caffeine consumption, as both can interfere with the absorption of B vitamins, including B12. High-fiber and high-calcium foods can also sometimes interfere if consumed too close to taking a supplement.

For those with a deficiency, consistent daily intake of B12-rich drinks or supplements can help improve levels, though it may take time. Your body stores a large amount of B12, so a deficiency can take years to develop and may take several weeks or months to correct depending on severity. Consulting a doctor for a proper diagnosis is recommended.

Vitamin B12 is water-soluble, so any excess is typically excreted through urine, making large doses from fortified drinks generally safe. However, very high doses may sometimes cause side effects, and it is best to consult with a healthcare professional before taking supplements, especially if you are not deficient.

Folate (vitamin B9) works synergistically with vitamin B12 in red blood cell production and DNA synthesis. Including folate-rich ingredients, such as spinach and kale, in your B12-boosting drinks can enhance the overall nutritional benefits.