6 foods that boost vitamin B12 levels

Vitamin B12, often called the "energy vitamin," plays a starring role in keeping our body healthy and balanced. It's responsible for nerve function, red blood cell formation, and DNA production. Yet, surprisingly, many people don’t get enough of it — especially vegetarians, vegans, and older adults. A B12 deficiency can sneak up on you. Early signs include fatigue, brain fog, irritability, and tingling in the hands or feet. Left untreated, it can even lead to more serious health issues, like nerve damage or anemia. The good news? You can often correct or prevent a deficiency just by eating the right foods.


Eggs are a staple in many homes, and luckily, they're a great source of B12. Most of it is found in the yolk, so don’t toss it out if you’re looking to boost your levels. One large egg contains about 0.6 mcg of B12 — roughly 25% of your daily need. Eggs also deliver protein, healthy fats, and choline for brain health. Have them boiled, poached, or as part of a veggie-loaded omelet for a complete meal.

Milk, cheese, and yogurt aren’t just great for bones — they’re also reliable sources of vitamin B12. A single cup of milk contains around 1.2 mcg of B12, nearly 50% of your daily requirement. Dairy also provides calcium and vitamin D. Opt for low-fat or plain varieties and pair yogurt with fruits or whole grains for a gut-friendly breakfast.


Fatty fish are among the richest sources of B12 — and they bring plenty of heart-healthy omega-3s to the table. A 3-ounce (85g) serving of salmon provides about 4.9 mcg of B12 — that’s more than 200% of your daily need! Fish also helps reduce inflammation and support brain health. Grill fish with lemon and herbs or flake tuna into a salad for a filling, B12-packed meal.


Organ meats, especially liver, are nutritional powerhouses. If you can stomach them, they offer one of the most concentrated doses of B12. liver provides over 70 mcg of B12 per 3-ounce serving — more than 2,900% of the daily value! It’s also rich in vitamin A, iron, and folate. If liver isn’t your thing, lean cuts of meat also provide solid amounts of B12.

Shellfish may be small, but they’re mighty when it comes to B12 content. Just 3 ounces of cooked clams offer a whopping 84 mcg of B12. That’s more than 35 times the daily requirement! They're also rich in zinc and protein. Enjoy steamed clams or oysters as a treat, or mix them into pasta dishes for a nutrient-rich dinner.

If you’re vegetarian or vegan, fortified breakfast cereals can be a game-changer. Many cereal brands fortify their products with synthetic B12 — making them a reliable option for those who don’t consume animal products. They often come with a dose of iron, folic acid, and fiber too. Read the label to ensure it lists "cobalamin" or "vitamin B12" among the added nutrients.