Vitamin B12 is a nutrient that’s essential for overall health. “Vitamin B12 plays a key role in converting the food that you eat into energy and is also required for nerve function and red blood cell production,” Rachael Ajmera, MS, RD, dietitian, writer, and founder of Nutrimental, told Health. While B12 is best known for being found in animal foods and fortified products, beverages can be a simple and convenient way to increase your intake.
Plant-based milks, like oat milk, almond milk, and soy milk, are naturally low in B12 and other nutrients, like calcium, which is why they’re often fortified with these vitamins and minerals.
“Though plant-based milks don’t naturally contain vitamin B12, many are fortified to provide an amount comparable to cow’s milk,” explained Ajmera.
- Approximate B12 content: 1.2 micrograms per cup, 50% of the Daily Value (DV) (varies by brand)
- Best for: People following plant-based diets, such as vegans and vegetarians, as well as people with lactose intolerance, or anyone avoiding dairy.
- How to use: Use fortified plant milks in coffee, tea, cereal, oatmeal, and smoothies. Not all plant milks are fortified, so be sure to choose products that contain added B12 if you’re looking to increase your intake.
“Milk naturally contains vitamin B12 and is one of the easiest forms for your body to absorb,” said Ajmera. “Just one cup contains over half of the amount you need in a single day.”
In addition to B12, milk is an excellent source of calcium and is rich in protein, both of which are needed for bone and muscle health.
- Approximate B12 content: 1.32 micrograms, 55% of the DV
- Best for: People who consume animal products, tolerate dairy well, and are looking for a high-protein drink.
- How to use: Drink milk plain or add it to coffee, smoothies, soups, oatmeal, and even desserts, like pudding.
Smoothies are an excellent way to boost your intake of essential nutrients, like protein, healthy fats, vitamins, and minerals. Using yogurt as a base for smoothies is a helpful tip to increase their B12 content.
“Yogurt contains naturally occurring B12, and blending it into smoothies makes it easy to consume daily,” noted Ajmera. “Smoothies can be a smart way to squeeze extra vitamin B12 into your diet, especially for busy adults, teens, and picky eaters who have a hard time meeting their needs.”
- Approximate B12 content: 1.7 micrograms, 70% of the DV per cup of Greek yogurt
- Best for: People who need an easy-to-consume source of B12, such as older adults and those with low appetite, and those looking for a nutritious, easy-to-make snack.
- How to use: Blend yogurt with frozen or fresh berries, nut butter, protein powder, and milk of your choice for a balanced smoothie.
Meal replacement drinks and protein powders often contain added vitamins and minerals, including B12. A single serving of fortified protein powder can cover over 100% of your daily B12 needs, depending on the brand.
Besides protein, these drinks provide an easy source of calories and other essential nutrients in a convenient, easy-to-prepare beverage.
- Approximate B12 content: 3 micrograms per serving of Ka’chava, 130% of the DV
- Best for: People who need a quick meal or high-protein snack to consume on the go, and those who need to increase their calorie and protein intake.
- How to use: Enjoy pre-made meal replacement shakes on their own, or add protein powders to smoothies and protein shakes for a tasty meal or snack.
Unlike traditional capsules and tablets, vitamin powders offer a convenient, drinkable source of vitamins, such as vitamin B12.
Ajmera recommends vitamin powders for those who have difficulty swallowing pills. “Vitamin powders typically contain highly absorbable forms of vitamin B12 that dissolve in water, making them gentle on digestion and easy to take consistently,” she said.
Keep in mind that vitamin powders are considered a dietary supplement and often contain well over 1,000% of your daily needs. Because of this, they should be consumed only as recommended on the label.
- Approximate B12 content: 400 micrograms, 16,667% of the DV per serving of AG1 (varies widely between products)
- Best for: People who can’t tolerate pills or capsules and those who want to boost their overall nutrient intake.
- How to use: Blend vitamin powders with water or juice, and consume them only once per day or as directed.
Kefir is a fermented yogurt drink that contains an impressive amount of B12. “A 1-cup serving can provide nearly one-third of your daily needs for vitamin B12,” said Ajmera.
Kefir is also packed with probiotics, which are beneficial bacteria that support gut health and immune function. “This makes kefir a solid choice for anyone looking to support digestive health while also upping their intake of vitamin B12,” said Ajmera.
Along with B12, kefir also delivers calcium, vitamin A, and protein, making it an all-around nutritious drink option.
- Approximate B12 content: 0.705 mcg, 29% of the DV per cup
- Best for: People who want a high-protein drink that can boost their B12 intake while supporting gut health.
- How to use: Enjoy plain kefir as a simple snack or use it as a high-protein base for smoothies.
When selecting drinks to boost your B12 intake, it’s important to consider the following factors:
- Look at B12 content: If you’re trying to boost your B12 levels through beverages, choose products that contain at least 25% of the DV per serving.
- Pair B12-rich drinks with B12-rich foods: Drinks are one way to increase your B12 intake, but it’s also important to choose meals and snacks that contain B12.
- Avoid drinks high in added sugar: Choose B12-rich drinks that are free from added sugar, as consuming too much added sugar can harm health.
- Drinks are not a replacement for supplementation: If your B12 levels are low, drinks alone may not be enough to raise them. Talk with your healthcare provider about the best way to increase your intake and whether a supplement may be needed.
B12 from supplements and fortified foods is considered safe and has no established upper limit, as excess amounts are generally excreted in your urine.
However, extremely high intakes are not typically necessary, as your body can only absorb small amounts of B12 at a time.
