3 Fantastic Sources of Vitamin B12

Vitamin B12 plays an essential role in many of the body’s major functions. It contributes to red blood cell formation, cell metabolism, nerve function, and the production of DNA. Many people get adequate amounts of B12 from their diet, but this B vitamin is still one of the most common vitamins for people to have a deficiency in. Because B12 is key in so many of the body’s vital functions, it is important to make sure that you are getting sufficient amounts of B12 in your diet. Here are three fantastic sources of B12 that you should be consuming to ensure maximum health.

1. Supplements

Let’s talk about supplements first. While you should always talk to your doctor before supplementing for any one vitamin or mineral in specific, B12 supplements are a great way to ensure that you are getting enough of this essential vitamin on a daily basis. Let’s take a look at some of the ways you can get B12 through supplementation.

• Vitamin Patches: One way you can increase the amount of B12 you receive is with a vitamin or caffeine patch. A caffeine patch often contains things like green tea, caffeine, and vitamin B12. This is because vitamin B12 contributes to how much energy you have. Try out a caffeine patch for a quick hit of B12.
• Oral Supplement: The most common way to supplement B12 is through a standard oral supplement. You can find oral supplements that just contain B12, but you can also find amounts of B12 in many varieties of multivitamin. Most people can benefit from including a multivitamin in their daily routine.
• Injections: B12 injections are typically reserved for those who have diagnosed deficiencies. If you do happen to get this diagnosis, you can expect one of the treatment options to be an injection.

2. Dietary Sources

Dietary Sources of B12 come in many different forms. Dietary B12 will most often come from animal sources. This is often why vegans and vegetarians need to be more mindful when it comes to their B12 intake, but we’ll get to that later. Here are some of the most common dietary sources of B12.

• Fish: Many different forms of seafood provide high amounts of B12. Things like clams, trout, salmon, or canned tuna contain adequate amounts of B12 when eaten regularly.
• Beef: Meat is also a great source of B12. Beef is going to contain a higher amount than poultry, but chicken also has some B12 in it. Organ meats, while not very popular, contain high amounts of B12. Liver has a whopping 70 mcg of B12 compared to a cut of beef which contains 1.5 mcg of B12.
• Eggs: One large egg will provide you with twice the amount of B12 that three ounces of chicken breast will. Including eggs in your diet (especially if you don’t eat meat) is a great way to ensure you are getting enough B12 from your diet.
• Dairy Products: Low-fat milk, Greek yogurt, and cheese also offer you substantial amounts of B12. The National Institutes of Health recommend low-fat dairy sources for regular consumption.

3. Vegan Sources

As previously mentioned, vegans and vegetarians have to be more mindful about their B12 consumption. This is due to dietary sources of this B vitamin coming almost exclusively from animal products. Many vegans choose to take a daily B12 supplement, but there are some dietary sources of B12 that come from fortified foods. Here are a few of our favorites.

• Mock Meats: Mock meats are manufactured to be a replacement for meat products. This means that they are made to not only match the amount of protein that meat provides, but they are also made to match the nutritional makeup. Therefore, many mock meats are fortified with a good amount of B12, making them an excellent dietary source for vegans.
• Nutritional Yeast: Nutritional yeast is a common find in the pantry of any vegan. It is essentially what is used to provide the cheesy flavor that many non-dairy cheese products have. It is also usually fortified with a high amount of B12, making it a great (and tasty) vegan source of this vitamin.
• Cereals: It is typical for breakfast cereal to be fortified with a variety of vitamins and minerals, and this includes B12. Look for fortified breakfast cereals to get a good dose of B12.

Good Sources of B12

As you can see, there is no shortage of fantastic B12 sources. Whether you eat a standard diet, or if you eat a vegan diet, there are plenty of ways to ensure you are getting the amount of B12 your body needs. Make sure to talk with your doctor if you suspect you may be deficient in B12.