Are you getting enough B12? Find out where to get it

Mar 20, 2025 Siddhartha Jana

Vital for health

Vitamin B12 promotes DNA synthesis, brain function, and the generation of red blood cells. Fatigue, anemia, and nerve damage can result from a deficit. Source: Canva

Dairy as a source of B12

The biggest concentrations of B12 are found in paneer and cheese, but it can also be found in milk, yoghurt, and paneer. Dairy products can be combined to assist satisfy daily demands. Source: Canva

Eggs contain B12

Up to 25% of the daily requirement is met by the 0.5 µg of B12 found in egg yolks. Regular egg additions can help avoid deficiencies. Source: Canva

Seafood and fish are excellent sources

Clams, salmon, and tuna are particularly high in B12, with 99 µg per 100g. Weekly seafood consumption raises B12 levels. Source: Canva

Organ meats provide High B12

Lamb liver contains approximately 40 times the RDA, or 85 µg of B12 per 100g. Small servings of this uncommon food help sustain B12. Source: Canva

Fortified vegetarian foods

Essential for vegetarians and vegans, B12-enriched foods include cereals, plant-based milk, and nutritional yeast. Source: Canva

Poultry has moderate B12

Compared to fish and organ meats, poultry and turkey provide a useful but lower amount of B12 (0.3–0.5 µg per 100g). Source: Canva

Consider supplements if necessary

Vegans, pregnant women, and others with absorption disorders may require supplements after speaking with a doctor. Source: Canva

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