Top 10 Vitamin B12 Rich Food Sources


How often do you feel fresh and full of energy? Do you notice that you are dull and don’t even have an appetite? Energy is the force of life, we make energy by consuming food. If you are energyless all day, there is a good chance that there is a vitamin B12 deficiency in your body. You just have to consume vitamin B12 rich food and you will see your energy levels turned around. Vitamin B12 is an essential vitamin, which means our bodies can’t generate it on its own, we have to rely on external sources for it.

Vitamin B12 is responsible for our cell division, keeping the nervous system healthy, metabolism of protein, the generation of white blood cells which is elementally our immune system. Vitamin B12 should be taken by pregnant women, it helps the development of the fetus. So, it is established that vitamin B12 is very essential for your daily life, all you need to do is take the diet and the problem of deficiency will be solved.

Herrings fish

These are little fish. It packs a good amount of vitamin B12, Omega 3 fatty acids, and is an excellent food choice for bright skin and incredible for shiny hair.


Breakfast cereals have a rich amount of vitamin B12 because they are made from whole grains. You can definitely add them in your or your children’s diet. Do not eat sugary cereals, they have a high quantity of artificial sweeteners in them.

Salmon fish

Salmon is one of the best dietary options for building muscles and immunity. The healthy omega-3 fatty acids will reduce your cholesterol levels. Salmon will provide you with 9.0ug of vitamin B12 in half a serving.


If you are able to eat seafood and you are facing vitamin B12 deficiency, clams will help you to recover in the fastest way. They provide 94.1 ugs of vitamin B12 in one serving, which makes it the best source of vitamin B12.

Lobsters and crabs

Another seafood source of vitamin B12, but there is a catch, not all crabs provide the same amount of vitamin B12, the average serving of crabs and lobsters provide 10 ugs of B12. You can bisque, steam, or bake crabs and lobsters.


There is good news for all the cheese lovers, the cheese will restore the balance of B12 and taste like happiness in your mouth. Cheese has its ups and downs, it is high in cholesterol and fat, but it is also a great source of protein. Parmesan, mozzarella, and ghetto cheese are my recommendation.

Milk and milk-based products

There is a reason elders say, drink your milk daily. You can eat cottage cheese, yoghurt, drink buttermilk and milk to consume 0.46ugs vitamin B12 in 100gm of serving.


Consuming raw eggs will be the best option to ingest Vitamin B12. The next best option is to eat boiled eggs. If you are eating more than three boiled eggs, avoid eating the yellow after two eggs, it will raise the cholesterol levels. Eggs are a great source of protein and acts as a catalyst in protein synthesis.


Both white and red meat are excellent sources of vitamin B12. Per serving of chicken breast has 13.7 ugs of B12 in them. On the other hand, if you are a fan of red meat you will get 15.7 ugs of B12 in one serving of red meat.


Six medium-sized oysters will provide you with 16.4 ugs of B12. Oysters have many other health benefits. They are great for your heart, rich in omega-3 fatty acids, and protein. Your appetite will be in control as eating oysters as they make you feel full. Only buy farmed oyster as they can have many contaminants. Farmed oysters are much cleaner than sea oysters.

2.4 micrograms of B12 is recommended by doctors for adults, and in the case of pregnant women, 2.8 micrograms are advised. The best thing about vitamin B12 is that it can be stored in your body for years, which makes it a rare condition to be vitamin B12 deficient.

If you are facing hair loss issues, vitamin B12 is the best option for you. Eat it in plenty your hair will shine and be strong with the original colour.