Dante Carrillo
Vitamin B12 is an essential nutrient that plays a critical role in keeping us healthy. It helps maintain optimal red blood cell formation and is integral to DNA production. While the body can store several years' worth of B12 in the liver, a deficiency can lead to health issues such as fatigue, nerve damage, and even anaemia. Those most at risk of B12 deficiency include older adults, vegetarians or vegans, and people with certain health conditions. Increasing B12 intake through diet involves incorporating animal products like meat, fish, eggs, and dairy, as well as oysters, which are an excellent source of B12. For those on plant-based diets, B12-fortified foods like cereals and nutritional yeast can help, but supplements may also be necessary.
How to increase B12 in your diet
| Characteristics | Values |
|---|---|
| Recommended daily intake | 2.4 micrograms |
| Foods containing B12 | Meat, fish, eggs, milk, oysters, liver, clams, trout, fortified cereals, yoghurt, seaweed, fermented foods, and more |
| At-risk groups for B12 deficiency | Vegans, vegetarians, older adults, people with gastrointestinal conditions, people with specific health conditions, people with a family history of deficiency |
| Symptoms of deficiency | Fatigue, weakness, shortness of breath, nerve damage, memory issues, numbness in hands and feet, constipation, decreased appetite, weight loss, depression, paranoia, delusions, confusion, poor balance |
| Treatment for deficiency | Dietary changes, B12 supplements (pills, nasal spray, injections), B12-rich foods |
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What You'll Learn
Eat more animal products
Vitamin B12 is only found in animal products, and therefore, eating more of these foods is a good way to increase your B12 intake. Meat, fish, eggs, and dairy products are all sources of vitamin B12. For example, beef liver and clams contain the highest levels of B12. Fish such as trout and salmon are also good sources of the vitamin.
If you are vegetarian or vegan, you may need to be more mindful of your vitamin B12 intake, as you may not be consuming enough B12 from your diet alone. In this case, your doctor may suggest taking a daily or weekly vitamin B12 supplement.
Oysters are another animal product that is rich in vitamin B12. A 6-ounce portion of oysters provides 27.2 micrograms of the vitamin, which is more than 10 times the recommended daily intake. Oysters also provide other health benefits, such as high protein content and minerals such as iron, zinc, selenium, and copper.
Other animal products that can help increase your vitamin B12 intake include eggs and dairy. One hard-boiled egg contains about 0.6 micrograms of vitamin B12, which is 25% of the recommended daily intake. Dairy products such as milk can also be a good source of vitamin B12, as cows pass B12 into their milk.
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Consider fortified foods
Fortified foods are a great way to increase your vitamin B12 intake, especially if you follow a vegan or vegetarian diet. Vitamin B12 is mainly found in animal products, such as meat, eggs, and dairy, so those who follow a plant-based diet are at a higher risk of vitamin B12 deficiency.
Fortified foods are a good alternative source of vitamin B12 for those who do not consume animal products. These include fortified cereals and nutritional yeast, which are plant-based sources of vitamin B12. When choosing a fortified cereal, opt for one that is low in added sugar and high in fibre or whole grains. Nutritional yeast is a species of yeast specifically grown for food and is also a good source of protein, vitamins, and minerals. It is important to read the nutritional information on the product to ensure that it contains vitamin B12.
For those who are not vegan or vegetarian, it is still possible to increase your vitamin B12 intake through fortified foods. In addition to fortified cereals and nutritional yeast, you can also find fortified breakfast cereals that contain vitamin B12.
It is worth noting that the vitamin B12 found in fortified sources and supplements is synthetic, so it may be a more suitable option for those who are vegan or vegetarian. However, it is always recommended to consult a healthcare professional or a doctor before starting any dietary supplements.
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Try oysters
Oysters are an excellent source of vitamin B12. A 3.5-ounce (100-gram) serving of oysters provides more than 100% of the daily value (DV) for vitamin B12. A 6-ounce portion contains 27.2 micrograms of the vitamin, which is more than 10 times your daily B-12 requirements.
Oysters are saltwater bivalve mollusks that live in marine habitats such as bays and oceans. They are known for their briny, flavorful meat, which is considered a delicacy worldwide. Their soft and fleshy texture may be an acquired taste for some, but adding oysters to your diet has several health benefits.
Oysters are low in calories but packed with nutrients, including protein, healthy fats, vitamins, and minerals. They are an excellent source of high-quality protein, with a 3.5-ounce (100-gram) serving packing in 9 grams of protein. They are also a complete protein source, meaning they contain all nine essential amino acids that your body needs.
In addition to vitamin B12, oysters provide your body with vitamins A, C, and D, as well as niacin (vitamin B-3). Consuming vitamin C keeps your blood vessels strong and healthy by helping to produce collagen, which keeps your blood vessel walls intact. Vitamin A supports the function of rod cells in your retinas, which detect changes in light. Niacin helps break down food into energy, store excess energy, and support communication between cells.
Oysters also contain several minerals, including zinc, iron, selenium, and copper. These minerals have various health benefits, such as supporting immune health, metabolism, and cell growth, as well as providing antioxidant protection.
Overall, oysters are a nutritious food choice that can help increase your vitamin B12 intake and provide a range of additional health benefits.
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Supplements
If you are unable to get enough vitamin B12 through your diet, you can take a dietary supplement. Supplements are available in tablet or liquid form, and can also be taken sublingually (under the tongue).
Vitamin B12 supplements are recommended for people who eat a vegan or vegetarian diet, as most dietary intake of B12 comes from animal products. If you are vegetarian, you may still eat some animal products and get vitamin B12 naturally, but if you cut out eggs and dairy, your doctor will likely suggest taking a daily or weekly supplement. If you are vegan, you may benefit from a daily supplement, especially if you are not eating foods fortified with vitamin B12.
Pregnant women who are vegan or have another reason to suspect a deficiency should talk to their doctor about taking a supplement, as vitamin B12 levels tend to dip during pregnancy. Older adults may also need to take a supplement, as it becomes harder for the body to absorb vitamin B12 with age.
People with certain medical conditions may also need to take a supplement. For example, those with pernicious anaemia may require vitamin B12 supplements or injections. People with gastrointestinal conditions, or those on certain medications, may also need to take a supplement. If you are concerned about your vitamin B12 levels, you should consult your doctor.
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Monitor your diet
Monitoring your diet is essential to ensure you are getting enough vitamin B12. Vitamin B12 is critical to keeping you healthy as it helps maintain optimal red blood cell formation and is integral to DNA production.
Vitamin B12 is only found naturally in animal products, such as meat, eggs, and milk. Therefore, those on a vegan or vegetarian diet are at risk of B12 deficiency. If you are vegan or vegetarian, it is important to pay attention to your vitamin B12 intake. You can get B12 from some plant-based sources, such as fortified foods with added nutrients, like fortified cereals, nutritional yeast, and some fermented foods and seaweed. However, the amount of B12 in these plant-based sources can vary, and they may not be a reliable source of B12.
If you consume dairy, you can get vitamin B12 from milk. One hard-boiled egg contains about 0.6 micrograms of B12, which is 25% of the recommended daily intake. However, eggs should not be your main source of B12, as they may not raise your B12 levels significantly.
For meat-eaters, there are several food sources of vitamin B12. Beef liver and clams contain the highest levels of B12. Fish, such as trout, salmon, and canned tuna, are also good sources of B12. Oysters are another excellent source of vitamin B12, providing more than 10 times the daily recommended intake in a 6-ounce portion.
In addition to diet, certain factors can put you at risk of vitamin B12 deficiency. These include older age, digestive disorders such as celiac or Crohn's disease, weight loss surgery, and health conditions like HIV, diabetes, and alcohol use disorder. If you fall into any of these categories, it is important to be especially mindful of your vitamin B12 intake and consider taking a dietary supplement.
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Frequently asked questions
The symptoms of vitamin B12 deficiency include fatigue, muscle weakness, constipation, decreased appetite, weight loss, depression, paranoia, delusions, memory loss, confusion, poor balance, and nerve damage.
Animal products such as meat, fish, eggs, and dairy are rich sources of vitamin B12. Some of the best sources include clams, liver, and trout. For vegetarians, oysters and oysters supplements are a good source of vitamin B12. Other plant-based sources include fortified foods such as cereals and nutritional yeast, as well as fermented foods and seaweed.
The recommended daily intake of vitamin B12 for an average adult is 2.4 micrograms.
Older adults, people following a vegan or vegetarian diet, and individuals with certain health conditions such as gastrointestinal issues or alcohol use disorder are at a higher risk of vitamin B12 deficiency.
