While all chicken contains B12, dark meat (thighs, legs, wings) generally has slightly more vitamin B12 than white meat (breast), though chicken breast is also a good source, with some sources noting dark meat's advantage in B12, iron, and zinc, while others show slight variations depending on the specific cut and preparation. Chicken liver (an organ meat) is exceptionally high in B12, even more so than muscle cuts, but this isn't a standard "part".
Boneless, Skinless, Chicken Dark Meat
While the taste and texture of darker meat may appeal most to you, you could be surprised to know that this cut typically contains more vitamins and minerals than its white meat counterpart, including vitamin B12, iron, and zinc.
Organ meats
An animal's liver and kidneys tend to have the largest amounts of vitamin B12. One study showed that beef organ meats had more vitamin B12 than pork organ meats. A 3-ounce serving of these organ meats contains: Cooked beef liver: 70.7 micrograms.
Chicken
A skinless chicken drumstick contains 0.39 mcg, and a cup of diced chicken breast contains 0.45 mcg, which can both help you reach your daily B-12 goal.
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.
In the duodenum, digestive enzymes free the vitamin B12 from haptocorrin, and this freed vitamin B12 combines with intrinsic factor, a transport and delivery binding protein secreted by the stomach's parietal cells. The resulting complex is absorbed in the distal ileum by receptor-mediated endocytosis [1,5].
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.
Two large eggs provide a significant portion of your daily Vitamin B12, roughly 1.4 to 2.7 micrograms, depending on size, with almost all of it found in the yolk, contributing around 15-46% of the Daily Value (DV) for adults, making eggs a good source of this essential nutrient for red blood cell formation and nerve function, though absorption from eggs might be lower than meat, notes Healthline, EggInfo, and Australian Eggs.
Organ meats and shellfish are the richest dietary sources, with a 3-ounce (85 g) serving of cooked clams providing approximately 84.1 µg, while beef liver contains about 70.7 µg. Fatty fish, such as trout and salmon, supply 5.4 µg and 4.8 µg per 3-ounce serving, respectively.
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.
Fish: Fatty fish like salmon, trout, and tuna are not only rich in omega-3 fatty acids but also provide a good amount of vitamin B12. A 3-ounce serving of cooked salmon can provide around 80% of the RDI for B12. Including fish in your diet can be a delicious way to meet your B12 needs.
The inability to absorb vitamin B12 may also be caused by gastrointestinal disorders such as Crohn's disease, celiac disease, chronic gastritis or bacterial overgrowth. All of these conditions interfere with nutrient absorption.
Potatoes used to contain high amounts of B12 due to the use of natural fertilisers. While your average supermarket potatoes won't contain B12, those grown organically in natural conditions could contain trace amounts.
The unhealthiest part of chicken is generally considered the skin, due to its high saturated fat and cholesterol content, especially when fried or heavily sauced, followed by other fatty or less-cleaned parts like wings (with skin/sauce), necks, and certain organs (giblets, intestines) that risk contamination. While skin adds flavor, removing it significantly cuts fat, making leaner cuts like skinless breast the healthiest choice for regular consumption, says WebMD.
Meat and poultry sources of vitamin B12
Eggs: Contain a fairly good amount of B12 and are a complete protein source. Chicken breast: Adequate in B12 content, chicken breast aids muscle growth and repair.
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.
Top foods with B12
However, if you are looking for Vitamin B12-rich fruits, some studies suggest that certain vitamin B12 fruits, such as bananas, apples, and berries (blueberries and strawberries), can increase vitamin B12 levels. No significant B12 content is present in these fruits to meet your needs.
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.
There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins, and you can start incorporating them into your diet with our avocado recipes.
Taking certain medications: Certain medications can cause low levels of vitamin B12 in your body, including metformin, proton pump inhibitors, H2 blockers and oral birth control pills. Having Sjögren's syndrome: People with Sjögren's syndrome are more likely to have vitamin B12 deficiency.
Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
Symptoms of vitamin B12 or folate deficiency