What Foods Can Help Increase My Vitamin B12 Levels?

Fatty fish like salmon, trout, and tuna are excellent sources of vitamin B12, with many providing close to or more than 100% of the daily recommended value in a single 3-ounce serving. Cod and haddock contain less but still contribute meaningfully. In addition to B12, these fish are high in omega-3 fatty acids, which support heart and brain health. Choosing fresh, grilled, or baked options helps retain nutrients without adding extra fat or sodium.

Red meat is rich in vitamin B12. A 3-ounce serving of beef liver provides nearly 3,000% of the daily recommended value, while lean cuts of beef, such as sirloin or tenderloin, offer about 55–60%. Though red meat is rich in iron and protein, it can also be high in saturated fat. Choosing lean, trimmed cuts and enjoying them in moderation allows you to benefit from B12 without excess fat.

Milk, yogurt, and cheese provide calcium and vitamin D but are also great sources of vitamin B12. Fat-free and low-fat dairy products provide the same benefit as full-fat dairy, making them great options for low-fat diets. Dairy products that are lactose-free also provide the same amount of vitamin B12 as regular dairy products.

Three ounces of roasted chicken breast provides about 0.3 micrograms of vitamin B12, while roasted turkey offers closer to 0.8 micrograms per serving. Although poultry contains less B12 than fish or red meat, it still contributes to your daily intake. For a bigger boost, poultry liver is extremely rich: 100 grams of chicken liver delivers over 20 µg of B12, easily exceeding daily needs. Different cuts vary widely, so choosing lean meat alongside occasional poultry organs can help cover more of your B12 requirement.

Eggs, particularly the yolks, are a convenient source of B12. They also provide iron, vitamin D, choline, and other nutrients. Chicken eggs are most common, but duck and quail eggs have even higher B12 content (though also more fat). Eating moderate amounts of whole eggs can help maintain healthy B12 levels.

With its naturally cheesy, nutty flavor, nutritional yeast is a popular staple in plant-based diets. However, it only provides Vitamin B12 if it has been fortified. Unfortified varieties do not contain the vitamin, so it’s important to check the label for “fortified with Vitamin B12” to ensure you’re getting this essential nutrient. Once you have the right kind, nutritional yeast is a delicious way to boost B12, adding flavor to pasta, popcorn, salads, and a variety of other dishes.

A 3-ounce serving of cured ham provides about 25% of the daily B12 requirement. While convenient, its high sodium content means it should be enjoyed in moderation, especially for those monitoring blood pressure or sodium intake.

Looking for the single best natural source of Vitamin B12? Cooked clams are hard to beat, delivering an astounding 3,500% of your daily recommended value in just a 3-ounce serving. But clams aren’t the only B12-rich shellfish worth adding to your meals, oysters and mussels are also excellent sources. As an added bonus, all these shellfish provide iron, zinc, and heart-healthy omega-3 fatty acids, while offering lean, low-fat protein.

To get the most from these seafood treasures, use light cooking methods like steaming or baking, which preserve nutrients without adding excessive salt, butter, or oil. And of course, anyone with a shellfish allergy should avoid these foods entirely.

For those following vegetarian or vegan diets, fortified plant-based milks are an excellent way to boost vitamin B12 intake. Varieties like soy, almond, and oat milk are commonly fortified during manufacturing and can provide a meaningful portion of your daily B12 needs. Naturally, these milks contain no B12, so it’s important to check nutrition labels. Incorporating fortified plant-based milks into your breakfast, smoothies, or recipes can help ensure you meet your B12 requirements without relying on animal products.

Animal sources make up most of the foods naturally high in vitamin B12, so cereal may not seem like an obvious choice. Like soy milk, cereals that contain vitamin B12 are fortified during the manufacturing process. These cereals may include added sugar or other preservatives, however, so always read the labels and follow nutritional guidelines. One serving of fortified cereal provides 25% of the recommended daily value. Adding milk will help to your increase overall vitamin B12 intake.