Katherine Marengo is a clinical registered dietitian. She specialized as a certified nutrition support dietitian (CNSD) in New Orleans at the Medical Center of Louisiana, the No. 2 Level I trauma center in the nation.\n
Education\n
\n
Louisiana State University, BS\n
Dietetic internship at Southern University in Baton Rouge, LA\n\n
Certifications\n
\n
Registered Dietitian\n
Licensed Dietitian/Nutritionist\n
Certified Nutrition Support Dietitian (CNSD)\n\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2022/01/Katherine-Marengo-500x500-Bio.png"}}],"id":"wp-3411131","updateReason":["The article was updated with current verified sources and links to relevant information."],"editor":"Tess Catlett","factCheckedBy":"","factCheckers":[],"articleHistory":{"2020-02-25":{"updateReason":[],"authors":"Arlene Semeco","copyEditor":"Christina Guzik, BA, MBA","medicallyReviewedBy":"Atli Arnarson BSc, PhD"},"2022-01-20":{"updateReason":[],"authors":"Arlene Semeco","editor":"Gabriel Dunsmith","copyEditor":"Jill Campbell"},"2022-01-18":{"medicallyReviewedBy":"Katherine Marengo, LDN, RD"},"2023-01-23":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Arlene Semeco","editor":"Gabriel Dunsmith"},"2023-12-08":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Arlene Semeco","editor":"Heather Hobbs","copyEditor":"Copy Editors","medicallyReviewedBy":"Katherine Marengo, LDN, RD"},"2024-02-29":{"updateReason":["The article was updated with current verified sources and links to relevant information."],"authors":"Arlene Semeco","editor":"Tess Catlett","copyEditor":"Copy Editors","medicallyReviewedBy":"Katherine Marengo, LDN, RD"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1709176240,"display":"February 29, 2024"},"published":{"date":1582590900,"display":"February 25, 2020"},"lastUpdates":{"date":1709176239,"display":"February 29, 2024"},"modified":{"date":1709151058,"display":"February 28, 2024"}},"type":"authoritynutrition","language":"en"},"cesData":{"metaDescription":"Vitamin B12 is an essential nutrient your body canât make, so you must get it from your diet or supplements. 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Kelli McGrane is a registered dietitian, cookbook author, and a nutrition commerce editor at Healthline who is on a mission to prove that eating healthier doesnât have to be complicated or restrictive.\n
Kelli obtained her Bachelorâs and Masterâs degrees in Nutritional Science from Boston University. Prior to working at Healthline, Kelli worked as a clinical dietitian at two Boston hospitals, as a nutrition researcher for the University of Colorado and Childrenâs Hospital, and as a freelance writer and editor for several online publications. You can find her work in numerous media outlets, including CNN, The Washington Post, USA Today, Womenâs Health, Huffpost, and more.\n
When she isnât typing away, you can find her in the kitchen crafting new recipes or out hiking with her husband, two kids, and adventure-pup Bernie.\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2021/11/Kelli-McGrane-500x500-Bio1.png"}}],"reviewedByHeader":"By"},{"title":["What Form of Vitamin Supplements Offers the Best Absorption?"],"text":["Liquid and powder vitamins absorb faster than pills or gummies. But numerous other factors can affect absorption, such as your age, your diet, and theâ¦"],"link":"/health/best-form-of-vitamins-for-absorption","imageAlt":"What Form of Vitamin Supplements Offers the Best Absorption?","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/2023/12/vitamin-c-serum-orange-fruit-slices-pills-oil-petri-dishes-732x549-thumbnail.jpg","isNutrition":false,"authors":[{"id":85,"name":{"display":"Steve Barry, ELS","first":"Steve","last":"Barry, ELS"},"userLogin":"sbarry","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":""},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["What to Know About Vitamin K1"],"text":["Vitamin K1 helps your blood clot and has other health benefits. Most people can get enough vitamin K1 from a healthy diet with dark green leafyâ¦"],"link":"/nutrition/vitamin-k1","imageAlt":"What to Know About Vitamin K1","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/2024/03/hand-holding-multiple-colored-pills-tablets-pink-background-732x549-thumbnail.jpg","isNutrition":true,"authors":[{"id":440,"name":{"display":"Sarah Garone","first":"Sarah","last":"Garone"},"userLogin":"sgarone","links":{"website":"https://sarahgarone.com","facebook":"","linkedin":"","twitter":"LoveLetter2Food","instagram":"","tiktok":""},"link":"/authors/sarah-garone","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"
The foods containing vitamin B12 are primarily animal meat, fish, eggs, and dairy. Vegetarians, people who are pregnant or nursing, and others who are at risk of deficiency may need to take supplements.
Vitamin B12 is a water-soluble vitamin with many essential functions in your body.
Itâs necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining typical brain function.
The Reference Daily Intake (RDI) is about 2.4 micrograms (mcg) but slightly higher for those who are pregnant or nursing.
Vitamin B12 is absorbed in your stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and helps your blood and cells absorb it.
Excess vitamin B12 is stored in your liver. If you consume more than the RDI, your body saves it for future use.
Your body canât make vitamin B12, so you must get it from your diet or supplements. Here are 12 foods rich in vitamin B12 to consider adding to your diet.
Organ meats are some of the most nutrient-packed foods. The liver and kidneys, especially from lamb, are rich in vitamin B12.
A 3.5-ounce (100-gram) serving of lamb liver provides an incredible 3,571% of the Daily Value (DV) for vitamin B12.
While lamb liver is generally higher in vitamin B12 than beef or veal, the latter two may still contain about 3,000% DV per 3.5 ounces (100 grams).
Lambâs liver is also very high in copper, selenium, and vitamins A and B2.
Lamb, veal, and beef kidneys are likewise high in vitamin B12. Lambâs kidneys provide about 3,000% of the DV per 3.5-ounce (100-gram) serving, plus more than 100% for vitamin B2 and selenium.
Clams are small, chewy shellfish that are packed with nutrients.
This mollusk is a lean source of protein and contains very high concentrations of vitamin B12. You can get over 7,000% of the DV in 20 small clams (190 grams).
Clams, especially whole baby clams, also provide a great amount of iron, with almost 200% of the DV in a 100-gram (3.5-ounce) serving.
Interestingly, the broth of boiled clams is also high in vitamin B12. Canned clam broth has been shown to provide 113â588% of the DV per 3.5 ounces (100 grams).
Sardines are small, soft-boned saltwater fish. Theyâre usually sold canned in water, oil, or sauces, though you can also buy them fresh.
Sardines are especially nutritious because they contain good amounts of almost every single nutrient. A 1-cup (150-gram) serving of drained sardines provides 554% of the DV for vitamin B12.
Furthermore, sardines are an excellent source of omega-3 fatty acids, which have been shown to provide many health benefits, such as reducing inflammation and improving heart health.
Beef is an excellent source of vitamin B12. One grilled flat iron steak (about 190 grams) provides 467% of the DV for vitamin B12.
The same amount of steak contains reasonable amounts of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and zinc.
If youâre looking for higher concentrations of vitamin B12, itâs recommended to choose low fat cuts of meat. Itâs also better to grill or roast it â instead of frying â to preserve the B12 content.
This source of vitamin B12 may work well for vegetarians and vegans because itâs synthetically made and not derived from animal sources.
Although not commonly recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12. Food fortification is the process of adding nutrients that are not originally in the food.
For instance, Malt-O-Meal Raisin Bran offers up to 62% of the DV for vitamin B12 in 1 cup (59 grams). The same serving of this cereal also packs 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron.
Research shows that eating fortified cereals daily helps increase vitamin B12 concentrations.
One older 2004 study showed that when participants ate 1 cup (240 mL) of fortified cereal containing 4.8 mcg (200% of the DV) of vitamin B12 daily for 14 weeks, their B12 levels increased significantly.
If you use fortified cereal to increase your vitamin B12 intake, choose a product thatâs low in added sugar and high in fiber or whole grains.
Tuna is a commonly consumed fish and a great source of nutrients, including protein, vitamins, and minerals.
It contains high concentrations of vitamin B12, especially in the muscles just beneath the skin, known as dark muscles.
A 3.5-ounce (100-gram) serving of cooked tuna contains 453% of the DV for the vitamin. This same serving size also packs lean protein, phosphorus, selenium, and vitamins A and B3.
Canned tuna also contains a decent amount of vitamin B12. One can (165 grams) of light tuna in water contains 152% of the DV.
Nutritional yeast is a good source of protein, vitamins, and minerals. Itâs a species of yeast specifically grown for food, not as a leavening agent in bread and beer.
Nutritional yeast does not naturally contain vitamin B12. However, itâs commonly fortified, which makes it a great source of this nutrient.
As with fortified cereals, the vitamin B12 in nutritional yeast is vegan-friendly because itâs synthetic. Two tablespoons (15 grams) of nutritional yeast may contain up to 733% of the DV for vitamin B12.
In one older 2000 study, researchers added nutritional yeast to the diets of raw food vegans and found that it increased vitamin B12 blood levels and helped reduce blood markers of B12 deficiency.
While soy, almond, and rice milk are not naturally high in vitamin B12, they are usually fortified, which makes them an excellent source of this vitamin.
One example is soy milk, which provides up to 86% of the DV for vitamin B12 in 1 cup (240 mL).
Milk and other dairy products, such as yogurt and cheese, are great protein sources and several vitamins and minerals, including vitamin B12.
One cup (240 ml) of whole milk supplies 46% of the DV for vitamin B12.
Cheese is also a rich source of vitamin B12. One large slice (22 grams) of Swiss cheese contains about 28% of the DV.
Full-fat plain yogurt may also be a decent source. It has even been shown to help improve vitamin B12 status in people who are deficient in this vitamin.
Interestingly, research has found that your body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in beef, fish, or eggs.
Eggs are a great source of protein and B vitamins, especially B2 and B12.
Two large eggs (100 grams) supply about 46% of the DV for vitamin B12, plus 39% of the DV for vitamin B2.
Research has shown that egg yolks have higher levels of vitamin B12 than egg whites. The B12 in egg yolks is also easier to absorb. Therefore, itâs recommended to eat whole eggs instead of just their whites.
In addition to getting a good dose of vitamin B12, youâll get a healthy amount of vitamin D. Eggs are one of the few foods that naturally contain it, with 11% of the DV in two large eggs.
Like the vitamin B12 in fortified sources, the B12 in supplements is synthetic, so itâs vegan-friendly.
Vitamin B12 supplements can be found in many forms. You can swallow, chew, or drink them or place them under your tongue. A healthcare professional can also inject you with vitamin B12.
Research has shown that vitamin B12 taken by mouth and muscular injection are equally effective at restoring B12 levels in people with a deficiency.
One 2011 study found that people with low levels of vitamin B12 replenished their stores after 90 days of either supplements or injections.
Pernicious anemia
However, vitamin B12 deficiency is not always caused by inadequate dietary intake. Itâs sometimes caused by a lack of intrinsic factor.
Lack of intrinsic factor is most common in older people and is usually associated with an autoimmune disease called pernicious anemia.
The most common treatment for pernicious anemia is lifelong vitamin B12 injections, but small amounts of vitamin B12 are absorbed without intrinsic factor.
One 2016 review concluded that taking 1,000 mcg daily is an effective alternative to injections.
You may develop a vitamin B12 deficiency if your body doesnât produce enough intrinsic factor or if you donât eat enough vitamin B12-rich foods.
Vitamin B12 is mainly found in animal products, especially meat and dairy products. However, for those eating vegan diets, fortified foods can be good sources of this vitamin.
What food is highest in B12?
Organ meats, such as liver and kidneys, are very high in vitamin B12. Clams also contain large amounts of vitamin B12.
Which fruits have the most vitamin B12?
Fruit does not contain vitamin B12. You can get vitamin B12 from animal meats, dairy products, eggs, and some fortified products, such as breakfast cereals and nutritional yeast.
How do you increase your vitamin B12 levels naturally?
You may be able to increase your vitamin B12 levels by consuming foods that are high in vitamin B12. These typically include animal meat, dairy products, and eggs.
You could also take dietary supplements. In people with pernicious anemia, treatment may include vitamin B12 supplements or injections.
Vitamin B12 is a key nutrient your body needs for many essential functions.
Itâs found in animal products, fortified foods, and dietary supplements. Some of the richest sources are liver, beef, sardines, clams, and dairy products.
Whether you want to increase your vitamin stores or prevent deficiency, eating these foods may considerably improve your overall health.
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Castelli MC, et al. (2011). Comparing the efficacy and tolerability of a new daily oral vitamin B12 formulation and intermittent intramuscular vitamin B12 in normalizing low cobalamin levels: a randomized, open-label, parallel-group study. https://pubmed.ncbi.nlm.nih.gov/21600388/
Donaldson MS. (2000). Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up using tablets, nutritional yeast, or probiotic supplements. https://pubmed.ncbi.nlm.nih.gov/11146329/
Mohammad MA, et al. (2006). Plasma cobalamin and folate and their metabolic markers methylmalonic acid and total homocysteine among Egyptian children before and after nutritional supplementation with the probiotic bacteria Lactobacillus acidophilus in yoghurt matrix. https://pubmed.ncbi.nlm.nih.gov/17162326/
Ortigues-Marty I, et al. (2005). Nutritional value of meat: the influence of nutrition and physical activity on vitamin B12 concentrations in ruminant tissues. https://pubmed.ncbi.nlm.nih.gov/16045893/
Powers HJ, et al. (2016). Fortified breakfast cereal consumed daily for 12 wk leads to a significant improvement in micronutrient intake and micronutrient status in adolescent girls: a randomised controlled trial. https://pubmed.ncbi.nlm.nih.gov/27418034/
Simopoulos AP. (2008). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. https://pubmed.ncbi.nlm.nih.gov/18408140/
Vogiatzoglou A, et al. (2009). Dietary sources of vitamin B-12 and their association with plasma vitamin B-12 concentrations in the general population: the Hordaland Homocysteine Study. https://pubmed.ncbi.nlm.nih.gov/19190073/