How to Get Vitamin B12

Vitamin B12, also known as cobalamin, is one of the water-soluble B-complex vitamins. Others include, in addition to Vitamin B12, folate, biotin, niacin, thiamin, riboflavin, Vitamin B5 (pantothenic acid), and Vitamin B6. All the B vitamins play a role in energy production, and Vitamin B12 is critical for this, the production of normal red blood cells, metabolism, and the function of the central nervous system. Learn how to get Vitamin B12 for a healthy lifestyle.

Eat seafood. One of the best ways to get B12 into your diet is to eat seafood. Shellfish, such as lobster, crabs, and especially clams, have high amounts of B12. Fish, such as trout, salmon, tuna, and haddock, also offer a lot of B12.

·         One three ounce serving has almost 400% of your daily B12. Three ounces of clams give you more than your daily value.

Incorporate meat into your diet. Both beef and organ meat like beef liver has a lot of B12. Pork also contains B12.

·         One medium slice of beef liver has 2800% of your recommended daily amount of B12.

·         As a healthier alternative to beef, you can try buffalo or bison.

·         Some meat substitutes are fortified with B12, as is tofu. Consider this option if you are vegan or vegetarian, and check the label for the amount of B12.

·         Poultry products provide B12, as do eggs. Two cooked eggs have a full day’s amount of Vitamin B12.

Add in dairy products. Include dairy products, such as yogurt, milk, and cheese, in your diet to give it a B12 boost.^[7] Some non-animal milks are fortified with B12, too.

·         Try a snack of one cup of low-fat fruit yogurt for half a day’s amount.

Try whole grain cereals. Many breakfast cereals have a good amount B12. Combining fortified cereals, eggs, and milk for breakfast can give you the daily amount of B12 right after you wake up.

·         For example, one bowl (⅔ cup) of Kellogg’s Low Fat Granola with raisins contains 10 mcg of Vitamin B12, which is 417% the recommended daily value.

·         Whole grain cereals are a good way for vegans and vegetarians to get B12 since plant foods do not contain high levels of B12.

Incorporate yeast. Yeast products and nutritional yeasts can be good sources of B12. You can sprinkle nutritional yeast into anything from cereal to smoothies to your nightly meals for a B12 boost.

A teaspoon of Vitamin B12 Fortified yeast flakes contains over twice your daily amount of B12.