Vitamin B12
Vitamin B12 keeps your nerves insulated and your red blood cells forming properly, and it works with folate in DNA synthesis. It's made by bacteria and concentrated in animal foods (meat, fish, dairy and eggs), which makes it the one supplement nearly every vegan needs. Your liver stores a multi-year supply, so deficiency creeps up slowly and can be mistaken for ordinary aging or stress.
Daily value
2.4 mcg
Recipes
15
What if you don’t get enough?
B12 deficiency can cause fatigue, numbness, and, if left untreated, irreversible nerve damage, plus a type of anemia. Because high folate intake can mask the anemia while nerve damage progresses, don't try to diagnose this yourself. A simple blood test settles it: talk to your doctor, especially if you're vegan, over 50, or take acid-reducing medication.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of vitamin b12
- Clams84 mcg3 oz3500%
- Beef liver70 mcg3 oz2917%
- Tuna9.3 mcg3 oz388%
- Beef, lean6 mcg3 oz250%
- Salmon3.2 mcg3 oz133%
- Nutritional yeast, fortified2.4 mcg1 tbsp100%
- Greek yogurt1.3 mcg1 cup54%
- Milk1.2 mcg1 cup50%
- Swiss cheese0.9 mcg1 oz38%
- Egg0.6 mcg1 large25%
% = share of the daily value per serving.
15 recipes
Vitamin B12-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much vitamin b12 you’re getting.
15 min355 kcal2 servings
Tuna & White Bean Salad
Protein-packed tuna and creamy cannellini beans with lemon-caper dressing. 32g protein, 4.7mg iron and a full day's B12. No cooking at all.
5 min410 kcal1 servings
Greek Yogurt Breakfast Bowl
Thick Greek yogurt with berries, chia, almonds and honey. 24g protein, 320mg calcium and 0.9mcg B12. A 5-minute breakfast that actually keeps you full.
15 min400 kcal1 servings
Avocado Egg Toast
Sourdough topped with smashed avocado and jammy eggs. 22g protein, 9g fiber and 130mcg folate. The 15-minute breakfast worth repeating.
30 min655 kcal4 servings
Salmon & Kale Pesto Pasta
Flaky salmon and whole-grain penne tossed in a kale-basil pesto. 38g protein and 2.5g omega-3s per serving, on the table in 30 minutes.
30 min560 kcal4 servings
Sardine Lemon Pasta
Pantry sardines tossed with spaghetti, lemon, garlic and chili. 1.8g omega-3s, 320mg calcium and 5mcg B12. The cheapest fancy dinner you'll ever make.
35 min300 kcal3 servings
Spinach & Feta Egg Muffin Cups
Grab-and-go baked egg muffins with spinach and salty feta. 22g protein, 1.6mcg B12 and true grab-and-go convenience. A week's breakfasts in 35 minutes.
40 min280 kcal4 servings
Mushroom & Spinach Frittata
Golden frittata packed with mushrooms, spinach and parmesan. 20g protein, 3mcg vitamin D and 3mg iron. One pan, from brunch to dinner.
30 min508 kcal4 servings
Mackerel & Sweet Potato Hash
Crispy-edged sweet potatoes, smoky mackerel and a fried egg on top. Over 1g of omega-3s and 60% of your vitamin D per serving — from a humble can of fish.
30 min460 kcal4 servings
Salmon Dill Patties
Crispy golden salmon patties with fresh dill and lemon, over a simple green salad. 31g protein and 2.6g omega-3s per serving — the can of salmon’s redemption arc.
35 min387 kcal4 servings
Turkey & Spinach Meatballs in Tomato Sauce
Juicy turkey meatballs packed with wilted spinach, simmered in a garlicky tomato sauce. 35g protein and 4mg iron per serving — the kind of dinner that keeps you full for hours.
20 min269 kcal4 servings
Garlic Shrimp Zucchini Noodles
Plump garlicky shrimp and sweet cherry tomatoes over tender zucchini noodles. 34g protein, just 269 calories, and on the table in 20 minutes flat.
30 min297 kcal4 servings
Lemon Herb Baked Cod
Flaky cod with crispy sweet potato wedges and jammy roasted vegetables, all on one pan. 28g protein and 1404mg potassium per serving — the easiest fish dinner you will make.
35 min560 kcal4 servings
Miso-Glazed Salmon with Rice
Caramelized miso-glazed salmon fillets over steamed rice with sesame and scallions. 2.2g omega-3s, 34g protein and a day's vitamin D. 35 minutes, restaurant-level results.
25 min379 kcal4 servings
Cottage Cheese Protein Pancakes
Fluffy, golden pancakes with 27g of protein per serving and no protein powder in sight. The cottage cheese melts right in — nobody will ever guess.
25 min381 kcal2 servings
Savory Mushroom Oatmeal
Creamy oats topped with garlicky mushrooms, wilted spinach and a jammy egg. 22g protein and 4.6mg iron — breakfast for people who never liked sweet oatmeal.
Vitamin B12: quick answers
How much vitamin b12 do I need per day?
The daily value is 2.4 mcg. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: Clams (84 mcg per 3 oz); Beef liver (70 mcg per 3 oz); Tuna (9.3 mcg per 3 oz); Beef, lean (6 mcg per 3 oz); Salmon (3.2 mcg per 3 oz); Nutritional yeast, fortified (2.4 mcg per 1 tbsp); Greek yogurt (1.3 mcg per 1 cup); Milk (1.2 mcg per 1 cup); Swiss cheese (0.9 mcg per 1 oz); Egg (0.6 mcg per 1 large).
Can I get enough from food alone?
For most people, a varied diet covers vitamin b12 needs. B12 deficiency can cause fatigue, numbness, and, if left untreated, irreversible nerve damage, plus a type of anemia. Because high folate intake can mask the anemia while nerve damage progresses, don't try to diagnose this yourself. A simple blood test settles it: talk to your doctor, especially if you're vegan, over 50, or take acid-reducing medication.