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4 min read<\/p>\n4 min read<\/p>\n
There are a handful of vitamins that the body produces on its own, though most of them need to come from your diet. Vitamin B12 falls into the latter category, so taking care to fill your plate with the best foods to eat for vitamin B12 is essential.<\/p>\n
\u201cB12 has many important roles in our body from DNA synthesis to red blood cell production and nervous system function,\u201d says Michelle Routhenstein, M.S., R.D., C.D.N.<\/a>, a preventive cardiology dietitian at Entirely Nourished. \u201cIt also helps keep homocysteine in check, which is important for heart health<\/a>.\u201d<\/p>\n Meet the experts: Michelle Routhenstein, M.S., R.D., C.D.N.<\/a>, a preventive cardiology dietitian at Entirely Nourished; Brynna Connor, M.D.<\/a>, a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com.<\/p>\n According to the National Institutes of Health<\/a> (NIH), the recommended daily intake of vitamin B12 for adults is 2.4 micrograms (mcg). People who are pregnant or nursing need more, 2.6 and 2.8 mcg, because B12 levels tend to drop during these periods, increasing your risk of a deficiency and possible associated symptoms. \u201cLow levels of vitamin B12 can cause someone to experience fatigue, weakness, numbness and\/or tingling in the hands and feet, memory issues, or mood changes,\u201d says Brynna Connor, M.D.<\/a>, a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com.<\/p>\n Read on for the expert-recommended foods that will help you get enough vitamin B12 on a daily basis.<\/p>\n Top foods rich in vitamin B12Salmon<\/p>\n Per the NIH<\/a>, salmon contains just over 100% of the daily recommended B12 intake per serving. \u201cSalmon is an excellent source of vitamin B12, along with heart-healthy omega-3 fatty acids,\u201d says Dr. Connor. \u201cOmega-3s may help support brain health<\/a>, cardiovascular wellness, and healthy aging<\/a>.\u201d<\/p>\n Eggs<\/p>\n Eggs are an excellent way to add B12 to your diet, Dr. Connor says. One egg contains 0.5 mcg<\/a>, or about 19% of the daily recommended intake. \u201cThey also provide high-quality protein and nutrients like choline, which support brain and nervous system health,\u201d Dr. Connor adds.<\/p>\n Fortified cereals<\/p>\n For many people, especially those who eat a primarily plant-based diet, fortified cereals are an excellent way to boost your vitamin B12 intake, says Routhenstein. Make sure to check the nutrition and ingredients label to see how much B12 you\u2019re getting and to help you choose a cereal without much added sugar.<\/p>\n Milk<\/p>\n A bowl of fortified cereal with dairy milk will offer a double dose of vitamin B12. One cup of 2% milk contains just over half of what you need every day, per the NIH<\/a>.<\/p>\n Greek yogurt<\/p>\n \u201cGreek yogurt contains vitamin B12, calcium, and probiotics that can support bone and digestive health. It\u2019s a particularly good option for women over 50 who are focusing on maintaining muscle and bone strength,\u201d says Dr. Connor. According to the NIH<\/a>, a six-ounce container of yogurt delivers 1 mcg of vitamin B12.<\/p>\n Lean beef<\/p>\n Beef liver is the top food source of vitamin B12, with a whopping 70.7 mcg per serving<\/a>. But Dr. Connor says that other forms of lean beef, such as top sirloin and lean ground beef, are also excellent sources of the vitamin. \u201cLean beef is naturally rich in vitamin B12 and iron, both of which are important for preventing fatigue and supporting healthy red blood cell production,\u201d she adds.<\/p>\n Trout<\/p>\n \u201cTrout is a standout heart\u2011healthy B12 source because it not only is rich in B12 but also contains EPA and DHA, essential omega-3 fatty acids that help lower triglycerides, reduce inflammation and support healthy blood pressure levels,\u201d says Routhenstein. \u201cTrout is also a good source of high quality protein and cardioprotective micronutrients like vitamin D, selenium, and potassium to support overall cardiovascular health.\u201d<\/p>\n Fortified plant-based milk<\/p>\n As is the case with fortified cereal, fortified plant-based milk is a great way for vegans and people who don\u2019t eat dairy to get enough B12, says Routhenstein. Just check the label and choose wisely.<\/p>\n Shellfish<\/p>\n If you enjoy them, clams and oysters are excellent sources of vitamin B12, delivering 17 mcg and 14.9 mcg per serving<\/a>, respectively. Oysters are also a top source of zinc, which is critical for healthy immune function, DNA synthesis, and wound healing, the NIH<\/a> says.<\/p>\n Nutritional yeast<\/p>\n