Vitamin B12 is one of those nutrients your body truly can’t live without. It helps produce red blood cells, supports healthy nerve function, aids DNA production, and plays a role in keeping your immune system strong. Most adults need about 2.4 micrograms (mcg) per day, while pregnant and breastfeeding individuals need slightly more. Luckily, many everyday foods—especially seafood and animal products—are naturally rich in this essential vitamin. Here’s a friendly, food-first guide to 18 foods that are highest in vitamin B12 and easy ways to enjoy them.
1. Clams
Clams are the richest natural source of vitamin B12 by a wide margin. Just three ounces of cooked clams provide more than 3,500% of the daily value, making them a powerhouse for supporting energy levels and nerve health. They’re also a great source of potassium, which helps regulate fluid balance and muscle function. Clams are delicious steamed and added to pasta, soups, or hearty stews. Fresh clams should be tightly closed or close when tapped, while frozen or canned clams offer a convenient alternative.
2. Seaweed
Certain types of seaweed, especially dried purple laver, contain surprisingly high amounts of vitamin B12. Seaweed also provides iodine, an essential nutrient for proper thyroid function, which affects metabolism, heart rate, and mood. Dried seaweed can be eaten as a snack, used as a garnish, or mixed into rice and pasta dishes for a savory, umami-rich flavor.
3. Oysters
Oysters are another excellent source of vitamin B12, offering over 1,000% of the daily value in a small serving. They are also the most zinc-rich food available, which makes them great for immune support, wound healing, and overall growth. Oysters are often enjoyed as an appetizer and can be served cooked or lightly prepared depending on preference.
4. Nutritional Yeast
Nutritional yeast is a popular plant-based option for vitamin B12, especially among vegans. It has a nutty, cheesy flavor and is often fortified with B12, along with other B vitamins and protein. It’s easy to sprinkle nutritional yeast over popcorn, pasta, roasted vegetables, or kale chips for a flavor boost and added nutrition.
5. Mussels
Mussels are packed with vitamin B12 while also delivering protein, vitamin C, potassium, and heart-healthy omega-3 fatty acids. They’re prepared similarly to clams and are often steamed until the shells open. Mussels pair well with garlic, herbs, and tomato-based broths for a simple yet nutrient-dense meal.
6. Crab
Crab meat offers a solid dose of vitamin B12 along with vitamins A, B, and C, magnesium, and zinc. Its slightly sweet flavor makes it versatile in both light and rich dishes. Crab is commonly used in crab cakes, seafood chowders, or tossed into salads for added protein and nutrients.
7. Sardines
Sardines may be small, but they’re nutritional giants. Along with vitamin B12, they provide calcium, vitamin D, and omega-3 fatty acids that support bone, heart, and brain health. Sardines work well in tomato-based sauces, on toast, or mixed into grain bowls for a quick, satisfying meal.
8. Trout
Trout is a fatty fish that supplies generous amounts of vitamin B12, vitamin D, and omega-3 fats. These nutrients help reduce inflammation and support brain and heart health. Grilling trout with olive oil and serving it alongside leafy greens and a baked sweet potato makes for a balanced and flavorful plate.
9. Salmon
Salmon is widely loved for its rich flavor and impressive nutrient profile. In addition to vitamin B12, it provides high-quality protein, vitamin D, and omega-3 fatty acids that promote cardiovascular health. Baking or grilling salmon is the best way to preserve its nutritional benefits without adding unnecessary fats.
10. Tuna
Canned light tuna is an affordable and convenient source of vitamin B12. It also contains vitamin D and omega-3s, making it a solid choice for heart and brain health. Tuna can be turned into a refreshing salad with mustard, lemon juice, herbs, and vinegar for a lighter take on a classic dish.
11. Haddock
Haddock is a mild, flaky white fish that offers vitamin B12 with very little fat. It’s a good option for those looking for lean protein without sacrificing flavor. Baking haddock with lemon juice and fresh herbs keeps it simple while highlighting its natural taste.
12. Beef
Lean cuts of beef, such as top sirloin, provide vitamin B12 along with zinc, protein, and riboflavin. Riboflavin may help ease symptoms associated with PMS, while zinc supports immune health. Keeping beef lean and pairing it with vegetables and whole grains helps create a balanced meal.
13. Milk
Milk is a reliable and easy source of vitamin B12, especially for people who consume dairy regularly. It also supplies calcium, vitamin D, and potassium, all of which support bone and muscle health. Milk works well on its own or blended into smoothies with fruit, spices, and nut butter.
14. Yogurt
Greek yogurt delivers vitamin B12 along with probiotics, protein, calcium, and magnesium. These nutrients support digestion, bone health, and muscle function. Low-fat or non-fat varieties are great options, and yogurt can be enjoyed in smoothies, parfaits, or mixed with oats and fruit.
15. Fortified Breakfast Cereal
Fortified breakfast cereals are an important source of vitamin B12 for vegetarians and vegans. Many cereals are enriched to provide a portion of the daily value in one serving. Choosing whole-grain options adds fiber, which supports digestion and long-term gut health.
16. Eggs
Eggs provide vitamin B12 along with protein and vitamin D, which helps the body absorb calcium and maintain strong bones. They’re incredibly versatile and can be boiled, scrambled, poached, or turned into omelets packed with vegetables and healthy fats like avocado.
17. Chicken Breast
Chicken breast contains modest amounts of vitamin B12 and is valued for being a lean source of protein. It has less saturated fat than many cuts of red meat, making it a heart-friendly choice. Chicken works well grilled, roasted, or baked and fits easily into salads, wraps, and sandwiches.
18. Turkey
Turkey offers vitamin B12 along with selenium, a trace mineral that supports immune function and thyroid health. Lean turkey breast is especially nutritious and can be roasted and served over salads or paired with vegetables and whole grains for a satisfying meal.
Vitamin B12 Supplements
Vitamin B12 is available in multivitamins, B-complex supplements, and standalone forms. Some supplements contain very high doses, but the body can only absorb a limited amount at once. Because supplements can interact with certain medications, it’s best to consult a healthcare provider before starting one.
Considerations for Vegetarians and Vegans
Vegetarians and vegans may be at higher risk of vitamin B12 deficiency since most natural sources come from animal foods. Dairy products, eggs, fortified foods, nutritional yeast, and seaweed can help fill the gap. In some cases, supplements may be necessary to meet daily needs.
