10 Foods Naturally High in Vitamin B12

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Vitamin B12 is one of those nutrients your body absolutely cannot function without—yet it’s surprisingly easy to fall short on it. This essential vitamin plays a critical role in red blood cell formation, nerve function, DNA synthesis, and energy metabolism. When B12 levels dip, the effects can be subtle at first—fatigue, brain fog, tingling in the hands or feet—but over time, deficiency can lead to serious neurological and blood-related issues.

Unlike many vitamins, vitamin B12 is found almost exclusively in animal-based foods, which makes deficiency more common among vegetarians, vegans, older adults, and people with digestive issues that limit absorption. The good news? If you know where to look, it’s not hard to meet your daily needs.

Here are 10 foods naturally high in vitamin B12, explained clearly and practically, so you know exactly how to get more of this powerhouse nutrient into your diet.

1. Clams

If vitamin B12 had a superstar, clams would wear the crown.

Clams contain more B12 per serving than almost any other food on the planet. Just a small portion can deliver several times the recommended daily intake. They’re also rich in iron and protein, making them especially beneficial for energy levels.

Eat this: Steamed clams, clam chowder (in moderation), or added to pasta dishes

Why it matters: Extremely high B12 content supports red blood cell production and fights fatigue

2. Beef Liver

Beef liver is one of the most nutrient-dense foods you can eat—period.

A single serving provides an enormous dose of vitamin B12, along with vitamin A, iron, and folate. While liver isn’t an everyday food for everyone, eating it even occasionally can significantly boost B12 levels.

Eat this: Lightly sautéed, grilled, or blended into pâté

Why it matters: Ideal for preventing anemia and supporting nerve health

3. Sardines

Small fish, big nutrition.

Sardines are loaded with vitamin B12, omega-3 fatty acids, calcium (when eaten with bones), and protein. They’re also low on the food chain, which means they tend to accumulate fewer toxins than larger fish.

Eat this: Canned in olive oil, added to salads, or mashed on whole-grain toast

Why it matters: Supports brain health and heart function while delivering a solid B12 boost

4. Salmon

Salmon isn’t just a heart-healthy favorite—it’s also a reliable source of vitamin B12.

Both wild and farmed salmon provide significant amounts of B12, along with vitamin D and anti-inflammatory omega-3s. It’s one of the easiest ways to get B12 without thinking too hard about it.

Eat this: Grilled, baked, or pan-seared

Why it matters: Helps maintain healthy nerves and supports cognitive function

5. Tuna

Tuna is widely available, affordable, and naturally rich in vitamin B12.

Fresh tuna contains more B12 than canned varieties, but both still contribute meaningfully to daily intake. Just be mindful of mercury levels and avoid eating it every single day.

Eat this: Seared tuna steaks or canned tuna in moderation

Why it matters: Supports energy metabolism and muscle function

6. Eggs

Eggs may not be the highest B12 source, but they’re one of the most accessible.

Most of the vitamin B12 in eggs is found in the yolk, not the white. Eggs also provide high-quality protein and choline, which supports brain health.

Eat this: Boiled, scrambled, or as part of breakfast dishes

Why it matters: Helps meet daily B12 needs, especially when combined with other sources

7. Milk

Dairy products are a steady, dependable source of vitamin B12.

Milk naturally contains B12 that’s easy for the body to absorb. It’s particularly helpful for older adults, who may struggle with absorption from other foods.

Eat this: Plain milk, not heavily sweetened flavored varieties

Why it matters: Supports bone health and nerve function at the same time

8. Yogurt

Yogurt delivers vitamin B12 plus probiotics—a combination that benefits both nutrient absorption and gut health.

Plain or Greek yogurt is your best bet, as flavored versions often come with excessive added sugar.

Eat this: Plain Greek yogurt with fruit or nuts

Why it matters: Supports digestion and improves B12 bioavailability

9. Cheese

Cheese offers smaller but still meaningful amounts of vitamin B12.

Swiss cheese tends to have higher B12 levels than many other varieties, but most cheeses contribute something. Portion control is key due to saturated fat.

Eat this: Small portions of natural cheeses

Why it matters: Adds B12 while supporting calcium intake

10. Fortified Foods (When Natural Sources Are Limited)

While not a natural source in the strictest sense, fortified foods are often essential—especially for vegetarians and vegans.

Some cereals, plant-based milks, and nutritional yeast are fortified with vitamin B12 and can help prevent deficiency when animal foods are limited or avoided.

Eat this: Check labels for “vitamin B12 added”

Why it matters: Crucial for people who don’t consume animal products