{"id":307195,"date":"2025-07-31T18:07:12","date_gmt":"2025-07-31T18:07:12","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/307195\/"},"modified":"2025-07-31T18:07:12","modified_gmt":"2025-07-31T18:07:12","slug":"11-vitamin-b12-foods-to-support-energy-and-brain-health","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/307195\/","title":{"rendered":"11 Vitamin B12 Foods to Support Energy and Brain Health"},"content":{"rendered":"

One cannot have a well-balanced meal<\/a> without incorporating vitamin B12 foods into the mix. The water soluble vitamin, explains Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, plays a vital role in nerve function, blood cell formation, metabolism, DNA production, and many other functions that our bodies need to stay healthy.<\/p>\n

Vitamin B12 foods are easy to add to any routine. Whether you’re solely following a plant-based diet<\/a> or welcome any animal and dairy product into your meals, you can find vitamin B12 foods pretty much in any food group. And as an added bonus, these foods also come with other essential nutrients (think omega-3 fatty acids, protein<\/a>, iron, and more) that our bodies need. So if you\u2019re looking to see if you\u2019re already on the right track or wanting to add more good sources of vitamin B12 into your life, the best ones to add are:<\/p>\n

Clams<\/p>\n

If you love shellfish, registered dietitian nutritionist Lauren Manaker<\/a> says that clams make for a great source of vitamin B12 According to the National Institutes of Health (NIH), 3 oz. of clams contain about 17 mcg<\/a> of the nutrient. It also contains iron<\/a>, which she says makes it a great combo with B12 for energy and red blood cell production.<\/p>\n

Beef, Chicken, and Other Animal Liver<\/p>\n

Manaker calls liver a nutrient powerhouse as it contains B12, iron, and vitamin A<\/a>. According to the NIH, one serving of beef or chicken liver contains 70.7 micrograms (mcg)<\/a> of vitamin B12, which is almost 3000% daily value<\/a> of the nutrient.<\/p>\n

Salmon<\/p>\n

Salmon is a favorite food<\/a> amongst experts and our favorite celebs. Manaker says it\u2019s not only high in vitamin B12 with 2.6 mcg<\/a> of the nutrient, but it is also a main source of omega-3 fatty acids<\/a>. This combo especially helps support brain function and heart health.<\/p>\n

Trout<\/p>\n

Manaker lists trout as another fish source that is rich in B12 and omega-3s. According to the US Department of Agriculture (USDA), one filet of trout has 4.6 mcg<\/a> of the nutrient.<\/p>\n

Tuna<\/p>\n

Tuna is known as a great source of protein, but Manaker says you can also look to the fish for your B12 needs. The NIH says that 3 ounces of tuna contains 2.5 mcg<\/a> of the nutrient.<\/p>\n

Eggs<\/p>\n

Another great source of protein and B12, Manaker says eggs are one of the easiest foods<\/a> to add to any meals. The NIH says one large egg contains 0.5 mcg<\/a> of the nutrient.<\/p>\n

Dairy Milk<\/p>\n

Whole milk (please don\u2019t drink raw milk), is a nutrient powerhouse<\/a>. It\u2019s most known as a great source of calcium to build and maintain strong bones and teeth. But it also provides protein, vitamin D, and B12 to hydrate, repair muscle, and boost our energy and metabolism. The NIH says that one cup of 2% milk contains 1.3 mcg<\/a> of vitamin B12.<\/p>\n

Yogurt<\/p>\n

Another dairy product you can turn to for vitamin B12 is yogurt. The NIH says that 6 oz. of plain, fat-free yogurt contains 1 mcg<\/a> of the nutrient.<\/p>\n

Sardines<\/p>\n

Tinned fish are having a moment,<\/a> and sardines especially make for a great source of vitamin B12. \u201cTiny but mighty, they\u2019re rich in B12, calcium, and omega-3s,\u201d says Manaker. According to the USDA, one tin of sardines contains 8.22 mcg<\/a> of the nutrient.<\/p>\n

Lean Beef<\/p>\n

Lean beef provides you with many different nutrients, such as protein and iron. Manaker also lists it as a good source of vitamin B12 to give you energy and boost red blood cell health. The NIH says that 3 oz. of lean beef contains 2.4 mcg<\/a> of the nutrient.<\/p>\n

Nutritional Yeast<\/p>\n

Known for its cheese-like flavor, nutritional yeast is a vegan seasoning that is packed with nutrients. It\u2019s especially rich in vitamin B12, according to the NIH. A quarter of a cup can contain anywhere from 8.3 to 24 mcg<\/a> of the nutrient.<\/p>\n

What does vitamin B12 do for the body?<\/p>\n

As mentioned previously, the benefits of vitamin<\/a> B12 are many. Manaker says that it primarily helps convert the food you eat into energy for your body. But it also supports your nervous system, produces red blood cells, and DNA production while also reducing your risk for heart disease. And if you\u2019re feeling the need for an emotional boost, she says the nutrient can play a role in regulating your emotions and producing serotonin.<\/p>\n

How much vitamin B12 should I take daily?<\/p>\n

Dieras says that the recommended amount of vitamin B12 one should aim for can range from 2.4 to 2.8 mcg per day. For those who are pregnant, Manaker says it\u2019s best to stick to 2.6 mcg per day while those who are breastfeeding may increase it a bit to 2.8 mcg.<\/p>\n

Should I take vitamin B12 supplements?<\/p>\n

Manaker says that eating whole foods in a well-balanced diet is the ideal way to get your daily vitamin B12 intake. But if you\u2019re not getting enough from food or if you have absorption issues (a.k.a pernicious anemia), you might need to incorporate dietary supplements into your routine. she says you can turn to supplements in a pill form or as a shot if prescribed.<\/p>\n

Are there downsides to vitamin B12?<\/p>\n

Both Dieras and Manaker say that vitamin B12 is generally safe and that there are minimal downsides. \u201cB12 supplements are generally safe because your body flushes what it doesn\u2019t need,\u201d Manaker says. In high doses, it may cause headaches or nausea. Dieras says it might also interact with certain medications such as gastric acid inhibitors and metformin. As with any new supplement you\u2019re interested in taking, it\u2019s always best to consult with a doctor to make sure it\u2019s right for you.<\/p>\n

Have a beauty or wellness trend you’re curious about? We want to know! Send Vogue’s senior beauty & wellness editor an email at beauty@vogue.com.<\/p>\n