10 Foods High In Vitamin B12

Vitamin B12 is a hot topic nowadays as vegetarian and vegan diets have gained popularity, talk of B12, and associated deficiencies, has increased¹. Although we often hear how supplementing with B12 is important, there are also certain foods high in B12 that can boost your intake.

But what exactly is vitamin B12 —why should we care about it, and how does it help the body to perform and function as it should?

What is vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Water-soluble vitamins are those that the body cannot readily store, so we need to consume them on a regular basis (daily) to avoid deficiencies.

Vitamin B12 is essential for good health and development. It works in partnership with folic acid (B9) and vitamin B6 (pyridoxine) to make healthy red blood cells and nerve cells. Vitamin B12 also helps in the production of DNA, RNA and other genetic material¹.

B12 is also known for its important role in our metabolism, particularly in the metabolism of fat. A deficiency of B12 may lead to feelings of fatigue and, possibly, an increased risk of obesity².

Why should I care about getting enough vitamin B12?

There’s a fairly long list of deficiencies associated with poor B12 status: megaloblastic anaemia, fatigue, constipation, loss of appetite, undesired weight loss, numbness and tingling in the hands and feet, difficulty maintaining balance, oral pain and even decreased mental health are all symptoms of B12 deficiency.

What’s arguably even more important (because, let’s face it, we’re all fitness-lovers) is that a deficiency may actually harm your exercise performance and recovery.

Many of us like to keep active, so it's important to hear that B12 requirements may be greater in athletes than sedentary people³.

And this may be an even more important consideration for athletes⁴ and people with plant-based diets⁵.

So, to make it easier for you to achieve your B12 needs, we’ve come up with a list of our 10 favourite foods bursting with B12, so you’ll never need to worry about a deficiency again.

10 foods rich in vitamin B12

For reference, it’s important to note that the UK recommended daily allowance (RDA) of vitamin B12 is 1.5µg (micrograms). Just so you can get an idea of how the amount of B12 in the foods we list stacks up to what you need. Now, on to the list…

1. Liver

It may be unpopular with some, but liver (such as cow) is one of the absolute-best nutrient and vitamin powerhouses we have in our diets.

Depending on the source, liver can provide up to 20µg of vitamin B12 per 100g serving. That’s a lot, FYI. Liver is also packed with iron and B6, which are of great benefit for supporting your energy levels, while also being rich in protein too.

2. Molluscs

Ever had muscles, oysters or clams? If B12 is your concern, it might be worth adding these into your diet.

100g of clams nets you a whopping 80-100µg of B12, with oysters packing a not so high yet still pretty impressive 16-18µg per 100g serving. Scallops aren’t quite as high (coming in at around 1.2-1.5µg per 100g serving) but would still help you achieve your RDA in a single serving.

These fishy friends are also packed full of protein as well as iron, zinc (which supports our immune system and a host of other important body processes) and other minerals.

3. Salmon

100g of salmon provides around 3µg of vitamin B12. As well as being super delicious, salmon also is one of the most nutritious protein sources in our diet. You should consider adding it to your diet for its omega 3 content alone — omega 3 is a polyunsaturated fatty acid that helps support heart and brain health.