Best 10 Vitamin B12 Rich Foods: Health Benefits & Symptoms of Vit B12

Best 10 Vitamin B12 Rich Foods: Health Benefits & Symptoms of Vit B12

Are you feeling a bit low on energy lately? Maybe your mind's been a bit foggy, or you've been hitting snooze more often than you'd like in the morning. Well, it might not be your daily grind or late-night Netflix binges causing this. Sometimes, it's what's on your plate that can make all the difference. Enter, the mighty nutrient superhero, Vitamin B12. Think of it as your body's personal energy booster, brain fuel, and mood enhancer all wrapped up in one tiny, but oh-so-powerful, package. 


But here's the catch, our bodies can't produce B12 on their own. However, some foods can. So let’s dive on a food adventure, exploring all the yummy vitamin B12 rich foods packed with Vitamin B12. Whether you're a vegetarian, vegan, or omnivore, there are plenty of B12 rich food options to ensure you're meeting your B12 needs for optimal health.

What Is Vitamin B12?

Vitamin B12, also known as cobalamin, is a crucial nutrient that plays several essential roles in your body. It's vital for maintaining healthy nerve cells, aiding in DNA synthesis, and supporting the production of red blood cells. In simpler terms, it's like the spark plug that keeps your body's engine running smoothly, helping you feel energized and focused. Without enough B12, you might feel tired, foggy-headed, or even experience symptoms like tingling sensations in your hands and feet. So, ensuring you get enough of this important vitamin through your foods containing vitamin B12 is key to staying healthy and feeling your best.

10 Top Vitamin B12 Rich Foods

Wondering how to increase vitamin B12? Here is a 10 top vitamin B12 foods list that can help you meet your daily nutritional needs.

  1. Yoghurt

Vitamin B12 Content: Around 1.3 micrograms per cup.


A popular dairy product that's not only a good source of probiotics but also rich in Vitamin B12. This vitamin B12 food is great for breakfast or as a snack.

  1. Low-Fat Milk

Vitamin B12 Content: About 1.2 micrograms per cup.


A staple in many households, low-fat milk is a good vitamin B12 food source and provides a good amount of Vitamin B12 along with calcium and protein.

  1. Fortified Plant-Based Milk

Vitamin B12 Content: Varies on the source, but often around 2.1 micrograms per cup.


Perfect for vegans and those who are lactose intolerant. These plant-based milks are fortified with Vitamin B12 and other essential nutrients.

  1. Crab

Vitamin B12 Content: Approximately 7.6 micrograms per 3-ounce serving.


A delicious B12 rich food option that’s packed with Vitamin B12. Enjoy it in salads, sandwiches, or as a main dish.

  1. Cheese

Vitamin B12 Content: About 0.9 micrograms per ounce.

Cheese is a versatile dairy product that can be enjoyed in many dishes. This vitamin B12 rich food provides a moderate amount of Vitamin B12 along with calcium and protein.

  1. Eggs

Vitamin B12 Content: 0.6 to 0.9 micrograms per large egg.


Eggs are a versatile food containing vitamin B12 that can be cooked in various ways. Most of the B12 is found in the yolk, so be sure to eat the whole egg.

  1. Salmon

Vitamin B12 Content: Around 2.4 micrograms per 3-ounce serving.


A popular fatty fish rich in omega-3 fatty acids and Vitamin B12. Regular consumption of this vitamin B12 food can help meet your B12 needs.

  1. Fortified Cereals

Vitamin B12 Content: Varies, often around 1.5 to 6 micrograms per serving.


Convenient for breakfast, fortified cereals are an easy B12 rich food to boost your B12 intake, especially for vegetarians and vegans.

  1. Nori (Seaweed)

Vitamin B12 Content: Just 4 grams can meet your daily requirement.


Common in Japanese cuisine and known as, one of the best source of vitamin B12, Nori is a seaweed that’s rich in Vitamin B12. It’s often used in sushi and as a seasoning.

  1. Animal Liver and Kidneys

Vitamin B12 Content: Around 70.6 micrograms per 3-ounce serving of cooked beef liver.


The liver from beef, chicken, or pork is extremely rich in Vitamin B12. This vitamin B12 rich food is one of the most concentrated sources and is excellent for boosting B12 levels.

Symptoms of Lack Of Vitamin B12

A deficiency in vitamin B12 can lead to various symptoms, including.


Fatigue: Feeling tired and weak, even after getting enough rest.


Weakness: Experiencing muscle weakness or difficulty in performing physical activities.


Pale or Jaundiced Skin: A lack of B12 can affect red blood cell production, leading to paleness or yellowing of the skin.


Shortness of Breath: Due to reduced red blood cell production, oxygen transportation throughout the body may be compromised.


Dizziness or Lightheadedness: Feeling dizzy or faint may occur, especially when standing up quickly.

Tingling or Numbness: Sensations of pins and needles, or numbness in the hands and feet, known as peripheral neuropathy.


Difficulty Walking: Problems with balance and coordination may arise due to nerve damage.


Vision Problems: Blurred or disturbed vision can result from damage to the optic nerve.


Mood Changes: Depression, irritability, or changes in mood can be linked to a deficiency in B12.


Memory Problems: Difficulty in remembering things or cognitive impairment may occur.


Glossitis and Mouth Ulcers: Inflammation of the tongue or mouth sores can develop.


Digestive Issues: Such as nausea, constipation, diarrhoea, or loss of appetite.

Vitamin B12 Food Health Benefits

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a crucial role in many bodily functions. Here are some of the key health benefits of vitamin B12 rich foods.

Energy Boost

Vitamin B12 is essential for converting food into energy and promoting vitality and stamina. It aids in the metabolism of carbohydrates and fats, leading to efficient energy production, combating fatigue, and improving physical performance.

Red Blood Cell Formation

Vital for the synthesis of haemoglobin, B12 facilitates the creation of healthy red blood cells, which transport oxygen throughout the body. 

Neurological Health

By contributing to the production of myelin—a protective sheath around nerves—B12 ensures proper nerve signalling, preventing conditions like neuropathy and cognitive decline.

DNA Synthesis and Cell Division

B12 is indispensable for DNA synthesis and cell division, crucial processes for growth, repair, and overall cellular health.

Heart Health

A lack of B12 can cause high homocysteine levels, increasing heart disease risk. Vegetarians often have high homocysteine due to low B12 intake. B12 deficiency can also cause large red blood cells, leading to serious heart issues like coronary disease and stroke.

Brain Function

B12 plays a vital role in cognitive function and mood regulation. It supports neurotransmitter synthesis and helps maintain healthy brain structures, potentially reducing the risk of neurodegenerative disorders and promoting mental well-being.

Good Monk Products Best for Vitamin B12

Looking for your daily B12 fix? Check out these top-notch supplements to keep your energy levels up and your body healthy.

Nutrition mixes 

Nutrition mixes are powdered supplements containing key nutrients like vitamins B12, minerals, and probiotics to keep you healthy. They're tailored for different age groups, typically 4 to 50 and 50+, to meet your body's requirements. Since they're tasteless, you can add them to any food without anyone noticing. It's an effortless way to ensure you and your family get the essential nutrients you need.

Family Nutrition Mix (Add to Food) - Clinically Proven to improve Energy, Immunity & Gut Health

Instant fruit drink mixes

Instant fruit drink mixes make it easy to get your B12 fix. With flavours like pineapple, orange, and mixed berries, they're a tasty choice. Plus, they have 50% less sugar and a mix of vitamins A, B6, B9, C, D, iron, and zinc, giving you a full nutrient boost every day. 

Instant Fruit Drink Mix - Natural Orange Powder, 50% Less Sugar, With 8 Vitamins & Minerals 1 x 24 Sachets Pack

How much vitamin B-12 to take

Here's a simple table outlining the recommended daily intake of vitamin B12 for different age groups:

Age Group

Recommended Daily Intake of Vitamin B12

Infants 0-6 months

0.4 mcg

Infants 7-12 months

0.5 mcg

Children 1-3 years

0.9 mcg

Children 4-8 years

1.2 mcg

Children 9-13

1.8 mcg

Teens 14-18

2.4 mcg

Adults 19 years and older

2.4 mcg

Pregnant women

2.6 mcg

Breastfeeding teens and women

2.8 mcg

Conclusion

Incorporating Vitamin B12 rich foods into your diet is essential for maintaining overall health and vitality. From animal products like salmon and eggs to plant-based options such as fortified cereals and nutritional yeast, there are plenty of delicious B12 rich food choices to ensure you meet your daily B12 needs. However, for added convenience and assurance, consider exploring the range of products offered by Good Monk. With various options to fulfil your B12 requirements, along with other essential nutrients, Good Monk provides convenient and reliable solutions to support your health and well-being. Take the next step towards a healthier lifestyle and explore the diverse range of offerings from Good Monk today.

FAQs on Vitamin B12 Foods

What foods contain vitamin B12 for vegetarians?

Foods containing vitamin B12 for vegetarians include fortified plant-based milk (like almond or soy milk), nutritional yeast, fortified cereals, fortified plant-based meat substitutes, and fortified plant-based yoghurt.

What is the best way to get vitamin B12 naturally?

The best way to get vitamin B12 naturally is by consuming animal-based B12 rich foods like meat, fish, eggs, and dairy products. For vegetarians and vegans, fortified foods and supplements are the most reliable sources.

Which fruits are rich in vitamin B?

Fruits are generally not rich in vitamin B12. It is primarily found in animal-based foods and fortified plant-based products. However, some fruits like oranges, bananas, and avocados provide small amounts of vitamin B6 and other nutrients essential for overall health.

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