16 Top Vitamin B12 Foods

Vitamin B12 helps your body produce DNA and red blood cells, supports your immune system, and encourages healthy nerve function. The recommended daily intake for the vitamin is 2.4 micrograms (mcg) for adults, 2.6mcg for pregnant individuals, and 2.8mcg for people who are breastfeeding.

The vitamin is mainly found in animal foods; some of the foods high in vitamin B12 include shellfish, fish, and dairy. However, you can also get vitamin B12 from nutritional yeast, fortified foods, and supplements. Read on to learn more.

1. Clams

Vitamin B12: 84.1 mcg in 3 ounces of cooked clams (3,504% of your DV)

Other body benefits: Not only do clams have the highest concentration of vitamin B12 of any food, they're also filled with potassium. Three ounces of clams contain 534 milligrams (mg) of potassium.

Best ways to eat them: Clams are delicious in pasta dishes or stews, like Cioppino or Manhattan clam chowder. Steam them until the shells crack open, or boil for about five minutes after the shells open.

2. Oysters

Vitamin B12: 24.5 mcg in 3 ounces of cooked oysters (1,020% DV)

Other body benefits: Oysters contain more zinc than any other food—a whopping 32 mg in six raw oysters, 400% of your RDA. The essential mineral supports your immune system, wound healing, and body development.

Best ways to eat them: Oysters make a good appetizer, or you can enjoy them in a seafood stew.

3. Nutritional Yeast

Vitamin B12: 24 mcg in 3 tablespoons of nutritional yeast (1,000% DV)

Other body benefits: Nutritional yeast—a seasoning with a nutty, cheesy flavor—is also a good source of other B vitamins, including vitamins B1, B2, B3, and folate. The seasoning can also be helpful for your protein intake; one serving contains 9 grams of protein.

Best ways to eat it: You can sprinkle nutritional yeast on popcorn, kale chips, or pasta dishes. Another way to eat it is by adding it to entrees in a cheese sauce, using it as a breadcrumb replacement, or making salad dressings with it as an ingredient.

4. Mussels

Vitamin B12: 20.4 mcg in 3 ounces of cooked mussels (850% DV)

Other body benefits: In addition to vitamin B12, mussels are also a good source of protein, potassium, vitamin C, and omega-3 fatty acids.

Best ways to eat them: "Steam them as an appetizer, or serve in a seafood stew," Cynthia Sass, MPH, RD, and Health's contributing nutrition editor, told Health.

5. Crab

Vitamin B12: 7.6 mcg in 3 ounces (316% DV)

Other body benefits: Crab meat contains vitamins A, B, and C, as well as magnesium. Like oysters, it has zinc: three ounces contain 3.01mg.

Best ways to eat it: Prepare crab cakes as an appetizer, add crabmeat to seafood chowder, or mix it into your salad.

6. Sardines

Vitamin B12: 7.6 mcg in 3 ounces (316% DV)

Other body benefits: You may be surprised to learn that these little fish are packed with calcium—3 ounces have the same amount as 8 ounces of milk. Sardines also contain vitamin D and omega-3 fatty acids.

Best ways to eat them: "Sardines are great in a marinara sauce over spaghetti squash," said Sass. To give the sauce a nutritional boost, toss in any leftover veggies you have in the fridge. If you buy them canned in oil, be sure to rinse them before cooking to get rid of excess salt.

7. Trout

Vitamin B12: 5.4 mcg in 3 ounces of wild rainbow trout (225% DV)

Other body benefits: Fatty fish such as trout are great sources of vitamin D and omega-3 fatty acids, which promote brain function and fight inflammation.

Best ways to eat it: "Trout is great grilled with a little extra virgin olive oil," said Sass. "Serve it alongside garlic-sautéed spinach and a baked sweet potato."

8. Salmon

Vitamin B12: 3.8 mcg in 3 ounces of cooked sockeye salmon (158% DV)

Other body benefits: Like trout, salmon is a rich source of protein, vitamin D, and heart-healthy omega-3 fatty acids.

Best ways to eat it: To maximize salmon's many health benefits, experts recommend baking it in the oven or grilling it instead of eating it fried, dried, or salted. "I love grilled salmon over a salad with avocado and chickpeas," said Sass.

9. Tuna

Vitamin B12: 1.8 mcg in 3 ounces of light, canned tuna fish (75% DV)

Other body benefits: Tuna is loaded with vitamin D—a 3-ounce serving contains about 150 IUs. Like salmon and trout, it's also a rich source of omega-3 fatty acids.

Best ways to eat it: When buying it canned, Sass suggested looking for chunk light tuna in water. If you're making tuna salad, skip the mayo: "Mix canned tuna with Dijon mustard, balsamic vinegar, lemon juice, and Italian herb seasoning to make a chilled tuna salad," said Sass.

10. Haddock

Vitamin B12: 1.8 mcg in 3 ounces of cooked haddock (75% DV)

Other body benefits: Though it contains fewer omega-3 fatty acids than oilier fish such as salmon, haddock is still a good low-fat protein source.

Best ways to eat it: Bake haddock in the oven with simple seasonings, such as lemon and fresh herbs. You can also grill the fillets and serve on a bun as a healthier alternative to a burger.

11. Beef

Vitamin B12: 1.6 mcg in 3 ounces of broiled top sirloin (66% DV)

Other body benefits: Beef is another great source of zinc, containing 7 mg in 3 ounces. It's also packed with protein and the B vitamin riboflavin, which is thought to help alleviate PMS symptoms.

Best ways to eat it: "Keep it lean," said Sass. "Combine beef with veggies, whole grains, and good fats, such as ginger stir fry with beef over brown rice." Also, be mindful not to overdo it. Red meat is high in cholesterol, and eating too much could increase your risk of heart disease.

12. Milk

Vitamin B12: 1.5 mcg in 1 cup of low-fat milk (62% DV)

Other body benefits: Milk is a good source of calcium, vitamin D, and potassium. It also offers potential benefits such as reduced heart disease and diabetes risk and lowered blood pressure.

Best ways to eat it: "There are lots of healthy ways to incorporate milk into your diet," said Sass. "Try making a smoothie with milk, frozen fruit, almond butter, ginger, and cinnamon."

13. Yogurt

Vitamin B12: 1 mcg in 7 ounces of low-fat Greek yogurt (41% DV)

Other body benefits: Yogurt is a great source of calcium, magnesium, and protein. Thanks to plenty of beneficial probiotics, yogurt is also a great digestive aid, balancing the microflora in your gut and easing IBS symptoms.

Best ways to eat it: Sass suggested opting for nonfat or low-fat organic yogurt varieties. "It's great whipped into smoothies or mixed with oats, fruit, nuts, and herbs, such as fresh mint," said Sass.

14. Eggs

Vitamin B12: 0.6 mcg in one large hard-boiled egg (25% DV)

Other body benefits: Eggs are a great source of protein and vitamin D, which is important for helping your body absorb calcium and maintain strong bones.

Best ways to eat it: Hard-boiled, soft-boiled, poached, scrambled—you can't go wrong. "I love an omelet with veggies and avocado paired with fresh fruit," said Sass. "Or eggs in a salad with chopped veggies, pesto, and quinoa."

15. Chicken

Vitamin B12: 0.4 mcg in 1 cup of roasted chicken breast (16% DV)

Other body benefits: Chicken offers protein, but it's specifically a source of lean protein. Lean proteins have less saturated fat, which can increase cholesterol levels.

Best ways to eat it: There are countless healthy ways to eat chicken, whether you prefer it grilled, roasted, or baked in the oven.

16. Turkey

Vitamin B12: 0.3 mcg in 3 ounces (12.5% DV)

Other body benefits: Just one serving of lean turkey has nearly half your RDA of selenium, a trace mineral that bolsters immune function.

Best ways to eat it: "Oven-roasted turkey breast is great on a garden salad with Brussels sprouts and fingerling potatoes," said Sass. "Very lean ground turkey can also be cooked in a marinara sauce and served over spaghetti squash." Opt for white turkey meat (such as the breast) and skip the skin, which contains more saturated fat.

Vitamin B12 Foods to Avoid

Alcohol can affect your body's vitamin B12 absorption. If you drink too much—more than two drinks for males and more than one drink for females daily—your body will have a hard time absorbing the vitamin.

Also, while you don't have to avoid fruits and vegetables, know that eating more of them—though healthy—will not increase your vitamin B12 intake. Fruits and vegetables are not sources of vitamin B12; animal sources and supplements are the primary way to get vitamin B12.

What Foods Help With Vitamin B12 Deficiency?

Vitamin B12 deficiency can occur when you don't get enough vitamin B12 or if your body can't absorb the vitamin amount you need. To increase your vitamin B12 levels, if the deficiency isn't due to problems with absorption alone, you can eat:

• Dairy and eggs
• Fortified breakfast cereals
• Meats and shellfish
• Nutritional yeast
  

Vitamin B12 Foods for Vegetarians and Vegans

Because vegetarians and vegans primarily eat plant-based foods, they can be at risk of vitamin B12 deficiency. However, individuals following a vegetarian or vegan diet can get vitamin B12 from certain foods:

• Dairy: Lacto-vegetarians or lacto-ovo vegetarians eat plant-based foods and all or select dairy products.
• Eggs: Lacto-ovo vegetarians follow a diet of plant-based foods, dairy, and eggs.
• Fortified foods: Vegetarians can get vitamin B12 from fortified cereals, and vegans can get it from fortified vegan milk substitutes.
• Nutritional yeast: Vegans and vegetarians can use the seasoning on different foods, which can be helpful for increasing vitamin B12 intake and reducing vitamin B12 deficiency.

Vitamin B12 Supplements

Vitamin B12 is also available in supplement form. The vitamin can be found in:

• B-complex supplements
• Multivitamin/multimineral supplements
• Supplements on its own

Dosages vary across supplements, though some may offer up to 1,000mcg of the vitamin. However, the body only absorbs so much of this amount.

Talk to a healthcare provider before taking vitamin B12 supplements. These supplements can interact with medications like gastric acid inhibitors for digestive problems and metformin for diabetes. Also, any supplement can affect people differently according to the dose they take and how often in.

A Quick Review

Vitamin B12 is one of the many nutrients that can help different body functions and is found primarily in animal foods like seafood, meats, and milk. Other sources of vitamin B12 include nutritional yeast, fortified cereals, fortified milks, and supplements. If you have questions or concerns about your vitamin B12 intake, talk with a healthcare provider for guidance and before you take any supplements.