What Can I Eat to Raise My B12?

Cheese and other dairy products are good sources of vitamin B12.

Vitamin B12 is essential for maintaining nerves, making red blood cells and synthesizing DNA. Deficiency causes tiredness as well as neurological and psychiatric symptoms The minimum daily adult dose is 3 micrograms (mcg).

Dairy

Milk and milk products contain Vitamin B12. For example, 1 cup of yogurt contains 1.4 mcg, 1 cup of milk or 1 oz. of Swiss cheese both have 0.9 mcg, and an egg has 0.6 mcg.

Meat

Liver and red meat are rich in B12. One slice of braised liver provided 48 mcg of B12. A 3-oz. sirloin steak has 2.4 mcg, a double patty cheeseburger contains 1.9 mcg, and a beef taco has 0.8 mcg. Poultry and pork are also significant sources. A chicken breast contains 0.6 mcg of B12, while 3 oz. of ham has 0.6 mcg.

Fish and Shellfish

Clams are an excellent source of B12 -- 3 oz. of clams provide 34.2 mcg. Fish is also a good source of the vitamin. For example, 3 oz. of wild rainbow trout has 5.4 mcg, while 3 oz. of salmon has 4.9 mcg.

Vegetarian Sources

Many breakfast cereals are fortified with vitamin B12. Check food labels to verify the amount in different products. Nutritional yeast, which is different from brewer's yeast, is a nutritional mainstay for many vegans because of it's high B12 content.

References

• Family Doctor: Vitamin B-12
• Mayo Clinic: Vitamin B12
• National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B12
• The Vegetarian Resource Group: Nutrition