What is the best food to eat to get B12?

October 31, 2025 •

4 min read

According to the NIH, an estimated 6% of the U.S. population over the age of 60 may have a vitamin B12 deficiency. Given that the human body doesn't produce this vital nutrient, understanding what is the best food to eat to get B12 is crucial for maintaining proper nerve function, red blood cell production, and overall health.

Quick Summary

This article explores the top food sources of vitamin B12, including animal-based products like clams, beef liver, and fish, as well as fortified options such as nutritional yeast and breakfast cereals for those on plant-based diets. It highlights the importance of B12, risks of deficiency, and provides a comprehensive comparison of rich food sources to help you make informed dietary choices.

Key Points

Animal products are the primary natural source: Foods like clams, liver, beef, and fish are naturally rich in vitamin B12.
Fortified foods are essential for plant-based diets: Vegans and vegetarians should rely on fortified cereals, nutritional yeast, and plant-based milks to meet their B12 needs.
Dairy provides high bioavailability: The B12 from milk and dairy products is often absorbed more efficiently by the body compared to meat, fish, and eggs.
A deficiency can cause serious health issues: Untreated B12 deficiency can lead to fatigue, weakness, nerve damage, and megaloblastic anemia.
Risk groups should be vigilant: Older adults, vegans, and people with certain digestive disorders are at higher risk of B12 deficiency.
Supplements are a reliable option: For those who cannot get enough B12 from their diet, supplements offer a safe way to ensure adequate intake.
Some plant sources are unreliable: Plant foods like certain seaweeds and mushrooms contain B12 analogues that may not be effective for human health.
Monitor symptoms and consult a doctor: Persistent fatigue or nerve issues warrant a blood test to check B12 levels.

The importance of vitamin B12 in your diet

Vitamin B12, or cobalamin, is a water-soluble vitamin essential for numerous bodily functions. Its primary roles include keeping the body's nerve and blood cells healthy and assisting in the creation of DNA, the genetic material in all cells. A deficiency can lead to a condition known as megaloblastic anemia, which can cause fatigue, weakness, and other more severe neurological symptoms if left untreated. Because our bodies cannot produce B12, it is critical to obtain it through our diet or supplements.

Top animal-based sources of vitamin B12

For those who consume animal products, a variety of foods are naturally packed with vitamin B12. The highest concentrations are found in organ meats and seafood, while dairy and eggs also provide good amounts.

Organ meats

Organ meats, particularly liver and kidneys from lamb and beef, are some of the most potent natural sources of B12. A single 3.5-ounce serving of lamb liver can provide over 3,500% of the Daily Value (DV) for vitamin B12, making it an extremely effective way to boost your intake.

Seafood

Seafood is another powerhouse of B12. Clams, in particular, are exceptionally rich, offering over 7,000% of the DV in a single portion. Other fish like sardines, tuna, salmon, and trout also provide significant quantities. Fish is often recommended not only for its B12 content but also for its healthy omega-3 fatty acids.

Beef

Lean cuts of beef are a robust source of B12. A typical steak can provide well over 100% of the DV, along with other key nutrients like zinc and selenium. Opting for grilling or roasting over frying can help preserve the B12 content.

Dairy products

Dairy products like milk, cheese, and yogurt are not only good sources of B12 but are also noted for their high bioavailability, meaning the body absorbs the vitamin from dairy more efficiently than from some meats.

Eggs

Eggs are a convenient source of B12, with the yolk containing higher levels and being more easily absorbed than the whites. Two large eggs can provide a significant portion of the daily recommended intake.

Excellent plant-based and fortified B12 sources

For vegetarians and vegans who avoid animal products, relying on fortified foods and supplements is essential, as B12 is not naturally present in fruits or vegetables.

Fortified cereals

Many breakfast cereals are fortified with B12, and consuming them daily can help maintain adequate vitamin levels. It is important to check the Nutrition Facts label, as the amount of fortification can vary by brand.

Nutritional yeast

Fortified nutritional yeast is a popular choice among vegans due to its cheesy, nutty flavor and high B12 content. Just a couple of tablespoons can provide more than the daily recommended intake. It can be sprinkled on pasta, salads, or used to make sauces.

Fortified plant-based milks

Soy, almond, and oat milks are commonly fortified with B12 and serve as excellent alternatives to dairy milk for those on a plant-based diet. Always check the packaging to confirm fortification levels.

What about unreliable plant sources?

Some sources, like certain seaweeds, tempeh, and mushrooms, have been shown to contain B12 analogues that may not be effectively used by the human body. Therefore, relying on these foods alone is not a reliable strategy for meeting B12 needs.

Comparison of B12 food sources


Food Source	Serving Size	Approximate B12 (mcg)	Daily Value (%)	Bioavailability	Diet Type
Beef Liver	3 oz cooked	70.7	>2,900	Good	Omnivore
Clams	3 oz cooked	17	708	Good	Omnivore
Salmon	3 oz cooked	2.6	108	Good	Omnivore
Nutritional Yeast	¼ cup fortified	8.3-24	346-1,000	Good	Vegan/Vegetarian
Ground Beef (lean)	3 oz cooked	2.4	100	Good	Omnivore
2% Milk	1 cup	1.3	54	Excellent	Vegetarian
Fortified Cereal	1 serving (check label)	0.6+	25+	Good	Vegan/Vegetarian
Egg	1 large	0.5	19	Good	Vegetarian

Signs of a vitamin B12 deficiency

A deficiency can often manifest in subtle ways, so it is important to be aware of the signs. Some common symptoms include:

Chronic fatigue and weakness: A persistent lack of energy can be one of the earliest indicators.
Nerve issues: Numbness, tingling, or a 'pins and needles' sensation in the hands and feet are common neurological symptoms.
Changes in mood: Irritability, depression, and memory issues can also point to low B12 levels.
Mouth and skin problems: A sore, swollen tongue or skin changes like hyperpigmentation and pale or yellowed skin can occur.

If you suspect a deficiency, it is best to consult a healthcare provider, who can perform a simple blood test to check your B12 levels and recommend the best course of action.

Conclusion: Making informed dietary choices for optimal B12 intake

Determining what is the best food to eat to get B12 depends largely on your dietary preferences. For those who consume animal products, organ meats, seafood, beef, and dairy are the most reliable and potent natural sources. Vegetarians and vegans, however, must be proactive in seeking out fortified foods such as cereals, nutritional yeast, and plant-based milks. While supplements are always an option, a balanced diet rich in these key sources is the ideal way to ensure you maintain healthy B12 levels for proper neurological function, red blood cell formation, and overall well-being. Regular dietary planning is crucial, especially for those at higher risk, to prevent the potentially severe health consequences of a long-term deficiency.

Additional tips for B12 consumption

Prioritize variety: Mix and match your sources to ensure a consistent intake. For example, a fortified cereal in the morning, a lean cut of beef for dinner, and some fortified plant milk in a smoothie.
Check food labels: Always read the nutrition facts on fortified products to ensure they contain B12, as fortification can vary between brands.
Consult a professional: If you are in a high-risk group (e.g., elderly, vegan, or have certain digestive disorders), discuss your B12 intake with a doctor or registered dietitian.
Cooking methods: When cooking animal products, opt for methods like roasting or grilling over frying to help retain the vitamin B12 content.

Frequently Asked Questions

The absolute best animal food sources of vitamin B12 are organ meats like beef liver and kidneys, and certain shellfish such as clams and oysters, which contain exceptionally high concentrations.

Vegans can get enough vitamin B12 through fortified foods like nutritional yeast, breakfast cereals, and plant-based milks (soy, almond, oat). Relying on these sources or a supplement is necessary, as B12 is not naturally found in plants.

Yes, research has found that the vitamin B12 from dairy products, like milk and yogurt, is absorbed by the body more efficiently than B12 from meat, fish, or eggs.

Some of the first signs of a vitamin B12 deficiency often include persistent fatigue, weakness, lightheadedness, and tingling or numbness in the hands and feet.

No, not all breakfast cereals contain vitamin B12. It is important to check the Nutrition Facts label on the box to confirm if the cereal is fortified with B12.

No, fruits and vegetables do not naturally contain vitamin B12. The vitamin is produced by microorganisms and is primarily found in animal products and fortified foods.

If you suspect a deficiency, you should consult a doctor. They can perform a simple blood test to measure your B12 levels and determine if you need to adjust your diet or take supplements.