What food is highest in B12?

The foods highest in Vitamin B12 are organ meats (like liver and kidney) and shellfish (especially clams), offering thousands of percent of the daily value in small servings, with fortified cereals, dairy, fish (salmon, tuna, sardines), and eggs also being excellent sources. For vegans, fortified foods like nutritional yeast and plant milks are key, as B12 is naturally found in animal products.

What is the #1 food highest in B12?

Organ meats and shellfish are the richest dietary sources, with a 3-ounce (85 g) serving of cooked clams providing approximately 84.1 µg, while beef liver contains about 70.7 µg. Fatty fish, such as trout and salmon, supply 5.4 µg and 4.8 µg per 3-ounce serving, respectively.

What is the fastest way to increase B12?

Management and Treatment

1. Vitamin B12 oral medication.
2. Vitamin B12 injections.
3. Vitamin B12 nasal spray or nasal gel.
4. Eating more foods that are rich in B12 (like meat, fish, eggs and dairy)

What drink has the most B12?

Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.

What do you crave when your B12 is low?

B12 deficiency can cause specific food cravings, particularly for meat, fish, or eggs, as your body seeks sources of the vitamin, and may also lead to sugar cravings due to its role in serotonin and energy regulation, but it can also manifest as pica (craving non-food items like ice or even bleach in severe cases). These cravings signal your body trying to correct a nutrient imbalance, but clinical testing is needed for a proper diagnosis, as emotional factors also drive cravings. 

Crucial Vitamin B12 Foods

What are the facial signs of B12 deficiency?

Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.

Which fruit is B12 rich?

Apples and bananas help improve gut health, supporting better B12 absorption. Some fortified fruit juices (like orange juice) may include added B12.

What are the first signs of B12 deficiency?

Early B12 deficiency signs often include fatigue, weakness, pale or yellowish skin, shortness of breath, headaches, and a sore, smooth tongue, but can also manifest as neurological issues like tingling (pins and needles) and memory problems, alongside mood changes (depression, irritability). Because symptoms develop slowly and mimic other conditions, prompt medical evaluation with a blood test is crucial for proper diagnosis and to prevent potentially irreversible nerve damage, notes the NHS, the Cleveland Clinic, and WebMD. 

How much B12 is in 2 eggs?

Two large eggs provide a good amount of vitamin B12, generally around 1.1 to 1.6 micrograms (mcg), which is roughly 25% to 46% of the daily recommended intake for adults, with most of the B12 concentrated in the nutrient-rich yolk. For example, two large eggs might contain about 1.1 mcg, while another source suggests around 1.5 mcg for two large eggs, or even up to 2.7 mcg for two medium eggs. 

What is the #1 unhealthiest drink?

The No. 1 unhealthiest bottled drink, according to Sabat, is Core Power Protein Shakes. They are a go-to for many after a workout, or to boost their protein intake, but Sabat says these drinks are highly problematic.

What not to eat if B12 is low?

If you have a B12 deficiency, you should avoid relying on plant-based foods like seaweed, algae (spirulina), and fermented foods (tempeh) for B12, as they often contain inactive forms your body can't use, and limit excess alcohol, certain antacids, and some cereals that hinder absorption. Focus instead on B12-fortified foods and animal products (meat, dairy, eggs) to get the active form your body needs.
 

What are the best B12-rich breakfast foods?

Vitamin B12 is present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5,12]. Plant foods do not naturally contain vitamin B12. However, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [13,14].

What are the mental symptoms of B12 deficiency?

Vitamin B12 deficiency can cause significant mental and psychiatric issues, including depression, anxiety, irritability, confusion, memory loss, and difficulty concentrating, ranging from mild to severe. More serious symptoms can involve psychosis, hallucinations, delusions, delirium, apathy, and even dementia-like states, affecting mood, cognition, and perception. These neuropsychiatric symptoms can sometimes appear before or without typical physical signs like anemia. 

How to increase B12 in one day?

Top foods with B12

1. Clams, 3 ounces: 84 mcg.
2. 100% fortified breakfast cereal (check the label), 1 serving: 6.
3. Trout, 3 ounces: 5.4.
4. Salmon, 3 ounces: 4.9.
5. Canned tuna fish, 3 ounces: 2.5.
6. Fortified soy milk, chocolate (check the label): 1.7.
7. Beef, 3 ounces: 1.5.
8. Nonfat plain Greek yogurt, 6 ounces: 1.3.

Can low B12 cause heel pain?

Deficiency of vitamin B12 can lead to a wide range of health problems, including neuropathy in the feet. Neuropathy is a condition that affects the nerves and can cause pain, tingling, numbness, and weakness in various parts of the body.

What food is the richest in B12?

The foods highest in Vitamin B12 are organ meats (like liver and kidney) and shellfish (especially clams), offering thousands of percent of the daily value in small servings, with fortified cereals, dairy, fish (salmon, tuna, sardines), and eggs also being excellent sources. For vegans, fortified foods like nutritional yeast and plant milks are key, as B12 is naturally found in animal products.
 

Are 2 eggs a day enough B12?

As the human body is incapable of producing vitamin B12 on its own, it's necessary to obtain it from foods that are a rich source of this vitamin. The recommended daily intake of B12 is about 2mcg, with a serving of two eggs satisfying 15% of your everyday requirements.

What depletes B12?

B12 gets depleted by insufficient dietary intake (especially for vegans/vegetarians), poor absorption due to stomach issues (like gastritis, low acid, pernicious anemia, or surgery removing parts of the stomach/intestine), digestive diseases (Crohn's, celiac), certain medications (metformin, acid reducers, some antibiotics), alcoholism, and genetics, with absorption problems being the most common cause.
 

How can I check my B12 level at home?

Yes, you can get a Vitamin B12 test at home using kits that involve a simple finger-prick blood sample or sometimes a urine sample, which you then mail to a CLIA-certified lab for analysis, providing results online or via an app for convenience without needing a doctor's visit for sample collection. Popular providers like Complement, Quest Health, Labcorp OnDemand, empowerDX, and BetterYou offer these services, delivering results with actionable health insights. 

Which nut is high in B12?

Almonds. Almonds are versatile and crunchy nuts. They offer a lot of health benefits, they also contain significant amounts of Vitamin B12. you can consume them as a snacking item.

Do blueberries have B12?

No, blueberries do not naturally contain significant amounts of Vitamin B12; they are rich in other vitamins like C and K, antioxidants, and minerals, but B12 is primarily found in animal products and fortified foods, not common fruits. While some sources might mention trace amounts or suggest they help with absorption, they aren't a reliable source for meeting your B12 needs.
 

Which juice is rich in vitamin B12?

For vitamin B12, focus on fortified juices like orange juice, or homemade blends with carrot, beetroot, spinach, and kale, adding nutritional yeast or a B12 supplement for reliable boosts, as most natural juices aren't high in B12, but these ingredients support overall nutrient intake for better B12 absorption and function.