Vitamin B12 is found naturally in animal products like meat, fish (salmon, tuna, clams), poultry, eggs, and dairy (milk, yogurt, cheese); for plant-based diets, look for fortified foods like breakfast cereals, plant milks, and nutritional yeast, as well as supplements, since B12 isn't naturally in fruits, veggies, or grains.
The foods highest in Vitamin B12 are animal products, with clams and liver (beef, lamb) being exceptionally rich sources, often providing several hundred percent of the daily value in a single serving, alongside seafood like mussels, sardines, and salmon, dairy, eggs, and fortified cereals and nutritional yeast for vegans.
To increase B12 naturally, focus on consuming animal products like meat, fish (salmon, tuna, sardines), dairy (milk, yogurt, cheese), and eggs, as they are rich in B12; vegans and vegetarians should prioritize B12-fortified foods like cereals, plant milks, and nutritional yeast, as B12 isn't naturally in plants, and some fermented foods and seaweeds also offer small amounts.
Vitamin B12 deficiency symptoms develop gradually and include extreme fatigue, pale skin, shortness of breath, headaches, and nerve issues like numbness or tingling in hands/feet, plus cognitive problems such as memory loss and confusion, often linked to anemia but also affecting nerves and brain function, requiring medical diagnosis and treatment.
Another fruit that is rich in vitamin B12 is blueberries. It is packed with antioxidants that ensure great health while also supporting your skin's ability to fight inflammation concerning acne, eczema, psoriasis, and premature ageing.
Fish, meat, poultry, eggs, milk, and other dairy products contain vitamin B12. Clams, oysters, and beef liver are some of the best sources of vitamin B12. Some breakfast cereals, nutritional yeasts, and other food products are fortified with vitamin B12.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
The Boots Vitamin B12 Blood Test Kit checks your vitamin B12 levels, using a finger-prick blood sample. Use of this kit requires internet access. All personal data in relation to this product, services and online platforms are collected and processed by MyHealthChecked.
Individuals experiencing a deficiency often report feeling unusually tired or weak, even after adequate sleep. This symptom arises because a lack of B12 impairs the production of red blood cells, leading to fewer cells to transport oxygen throughout the body.
Vitamin B12 is present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5,12]. Plant foods do not naturally contain vitamin B12. However, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [13,14].
To quickly increase B12, focus on animal products (meat, fish, dairy, eggs) and fortified foods (cereals, plant milks, nutritional yeast), but for a significant deficiency or rapid boost, especially if dietary changes aren't enough, consult a doctor for high-dose supplements or B12 injections, as severe cases require medical intervention for proper absorption and treatment, note NHS and Healthline.
Fruits. Apples and bananas help improve gut health, supporting better B12 absorption. Some fortified fruit juices (like orange juice) may include added B12.
Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
Consider beef, liver, sardines, salmon, eggs, milk, cheese, clams and tuna. If you don't eat animal products, you may have a more challenging time getting enough vitamin B12. Look for foods fortified in B12, such as some breakfast cereals, soy products and plant milk.
Too little B12 in your body can affect your bones, hair, skin, nails, energy level, mood, and memory. You can only get it naturally from animal products like meat and dairy. People on a strict vegetarian or vegan diet or those with certain medical conditions may lack B12.
Symptoms of vitamin B12 and folate deficiency anaemia include:
B12 Vitamin overdose is not just connected with implications on your physical health, but it also has a negative impact on your mental health. Taking B12 without consulting your doctor may lead to restlessness, depression, mood swings, and even panic attacks.
Stress is known to deplete our levels of B vitamins, especially vitamin B12.
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
Foods or drinks to avoid
This constant feeling of hunger may be due to nutrient imbalances, particularly a lack of vitamins B1 and B3, which are essential for energy metabolism. In addition, a deficiency in essential nutrients such as protein, fiber, and certain minerals can also contribute to an increased appetite.
Because up to 30% of adults over 51 years of age have atrophic gastritis with low stomach acid excretion, it is recommended that they meet the RDA for vitamin B12 with supplements and/or fortified foods.
Some examples of the amount of B12 you can get from vegan and vegetarian diets include: Bran flakes – 0.7mg per 50g. Instant porridge with milk – 1mg per 210g.