Vitamin B12 is one of eight of the B group that play a vital role in our body, it is in fact essential for health protection. It performs various functions such as keeping the nervous system functioning or contributing to the production of red blood cells, those that carry oxygen to the organs, and its lack could lead to anemia, fatigue, muscle weakness and other types of problems, even very serious ones. It is found in products of animal origin, the human body is not able to synthesize this substance on its own, and so it must necessarily take it with food and this is why those who follow a vegetarian or vegan diet often lack it. Here's all there is to know about vitamin B12.
What is Vitamin B12 for?
Vitamin B12 is very useful for keeping the body healthy and, since it is not synthesized by the body, it must be taken with food. It intervenes in the formation and growth of red blood cells, working in close contact with the folic acid for the synthesis of DNA and RNA, which in turn deal with the creation of white blood cells for the defense of the organism against infected microorganisms. It is a substance that also ensures a correct functioning of the nervous system, since it intervenes in the creation of the myelin sheath that envelops the nerves, and that acts on the metabolism of homocysteine, a process that fights the formation of cholesterol in the blood vessels.
In which foods is vitamin B12 found?
Vitamin B12 is naturally present in a wide range of animal-based foods and can also be found in fortified plant-based products. Understanding where to get B12 is essential for maintaining healthy energy levels, supporting brain function, and producing red blood cells. Here's a closer look at the top food sources:
Animal-Based Foods:
These are the richest and most bioavailable sources of vitamin B12:
- Liver and organ meats – Especially beef and lamb liver, which contain incredibly high levels of B12 (a small portion can exceed your daily needs by 1000% or more).
- Shellfish – Clams, oysters, mussels, and crab are among the best sources. Just 3 ounces of cooked clams can deliver over 80 micrograms of B12.
- Fatty fish – Salmon, sardines, tuna, mackerel, and trout are not only rich in omega-3s but also provide excellent amounts of B12.
- Red meat and poultry – Beef, lamb, turkey, and chicken contain moderate amounts of B12, especially in lean cuts.
- Eggs – The yolk is where most of the B12 is found, though eggs provide smaller quantities compared to meat and fish.
- Dairy products – Milk, cheese, and yogurt offer modest levels of B12, making them reliable for vegetarians who still consume dairy.
- Fortified Plant-Based Options:
Since plants don’t produce vitamin B12, those following a vegan or plant-based diet need to rely on fortified foods:
- Breakfast cereals – Many are fortified with B12; always check the nutrition label.
- Plant-based milks – Soy, almond, oat, and rice milks often have added B12, but fortification levels vary by brand.
- Nutritional yeast – A favorite among vegans, especially the fortified kind, which can offer over 100% of your daily value in just one tablespoon.
- Meat substitutes and fortified tofu – Some vegan meat alternatives are enriched with B12 to mimic the nutritional profile of real meat.
Tip: When shopping for plant-based products, always look for “fortified with B12” on the label. Without fortified foods or supplements, it’s extremely difficult to meet your daily B12 needs on a vegan diet.
Whether you eat animal products or follow a plant-based lifestyle, there are plenty of ways to meet your B12 needs — but knowing which foods to focus on is key to preventing deficiency and supporting long-term health.
What causes vitamin B12 deficiency?
If you do not take adequate amounts of vitamin B12, a thing that occurs in vegan and vegetarian diets or in the case of absorption difficulties, this could cause damage to the nervous system, anemia and increase in homocysteine levels, an amino acid linked to the risk of developing cardiovascular disease, cancer and dementia. In children, in particular, the lack of this substance could favor the development of megaloblastic or pernicious anemia which in turn causes permanent neurological damage. In adults, however, it takes several years before B12 deficiency causes damage, as the body has the ability to store reserves of it in the liver. However, it is possible to pay attention to some symptoms to understand if you are in danger. Fatigue, weakness, nervousness, memory loss, decreased attention, these are all alarm bells, at which point it will be necessary to do blood tests to understand what the real levels of vitamin B12 are in the body. In the case where a diet without animal products is followed, it is possible to take specific supplements, while if the problem derives from the lack of glycoprotein, useful for the absorption of B12, it is necessary to take specific drugs recommended by the doctor.
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