- Vitamin B12 is critical for energy, memory, mood, cognition and more.
- Nearly 13% of Americans may not get enough, especially those who don’t eat animal foods.
- Beef provides a hefty dose of B12, but there are other foods with as much, if not more.
Even if you have a balanced diet, you might not be getting enough vitamin B12. The reason? B12 is found almost exclusively in animal foods. For instance, beef is a top source of B12. Just one 4-ounce serving of uncooked ground beef provides your entire daily 2.4 microgram (mcg) requirement. However, beef isn’t the only food that’s rich in this critical nutrient (more on this soon!).
According to the National Institutes of Health, nearly 13% of Americans have low levels of vitamin B12. If you happen to be one of them, that could be taking a slow and silent toll on your health. Why? “Vitamin B12 is very important in the development and function of the central nervous system, which manages everything we do, from thoughts and feelings to physical movement,” says Courtney Pelitera, M.S., RDN, CNSC. “In addition, B12 also plays a major role in red blood cell formation and DNA synthesis.”
While beef can be an excellent way to get the vitamin B12 you need, it’s not the only way, say dietitians. Read on to learn five foods that serve up more B12 than beef, including one surprising plant source.
1. Clams
Whether you like them in risotto, pasta, chowder or on the half-shell, clams are one of nature’s top sources of B12. Four ounces of uncooked clams deliver 12.8 micrograms (mcg) of vitamin B12. That’s more than five times the amount in four ounces of uncooked ground beef. Clams aren’t the only shellfish that’s rich in this vitamin. Oysters are packed with it, too. Toss either of them into stews and chowders, or simply enjoy them on their own, says Pelitera.
2. Salmon
Salmon isn’t just rich in inflammation-fighting omega-3 fatty acids. One 4-ounce uncooked serving contains more than twice your daily dose of B12. Whether you prefer your salmon grilled, pan-roasted or broiled for lunch or dinner, or you like it with lox on your favorite breakfast bagel, there are countless ways to enjoy this tasty fish—morning, noon and night.
3. Nutritional Yeast
“Vegans, rejoice,” says Bess Berger, RDN. You don’t have to be a carnivore to reap the benefits of B12. This inactive form of yeast is often fortified with B12, making it a go-to for vegans and vegetarians. Three tablespoons of nutritional yeast can pack as much as 24 mcg of B12. That’s ten times your daily requirement. However, this may depend on the brand and how it was manufactured, says Pelitera. To find out how much yours contains, check the Nutrition Facts label.
If you’ve never cooked with nutritional yeast before, it’s a fantastic way to add a savory punch to plant-based dishes. Plus, it’s super-easy to use. “Sprinkle this cheesy fairy dust on popcorn and pasta,” Berger recommends. Pelitera compares nutritional yeast to Parmesan cheese, adding that “Many vegan recipes use this as a cheese replacement and it is great on savory dishes like potatoes or eggs.”
4. Canned Tuna
If you’re noticing a seafood theme here, you’re onto something. And sometimes the quickest way to get your seafood and B12 fix is straight from a can of tuna. One 4-ounce serving of drained, canned tuna contains 3.4 mcg of this B vitamin (nearly 1.5 times the Daily Value).
“Tuna is a pantry staple in my opinion,” Pelitera says. “It’s a quick and easy protein source and can be used in casseroles, sandwiches or on top of salads.”
5. Beef Liver
If you’re looking for the absolute highest dose of B12, look no further than beef liver. A 4-ounce serving of liver provides nearly 70 mcg of this nutrient. Considering that’s more than 25 times the B12 you need per day, no other food comes even close to that. If you didn’t grow up eating liver, it’s never too late to give it a try with a simple dish of liver and onions. But if you’re feeling adventurous, try some marinated grilled liver kebabs.
Health Benefits of B12
Vitamin B12 provides several key health benefits, making it all the more important to get the 2.4 mcg you need each day. Here’s how it keeps you healthy and feeling your best.
- Boosts energy levels. “Low energy is often a first sign for vegans and vegetarians that they’re not getting enough B12,” Berger says. This vitamin is essential for the production of red blood cells, which transport oxygen to muscles and cells throughout your body. Insufficient B12 may lead to B12-deficiency anemia Early symptoms of this form of anemia include fatigue, shortness of breath and dizziness. Untreated, this may progress to more serious, sometimes irreversible, complications, such as difficulty walking, numbness and tingling and mood changes.
- Supports memory and cognition. B12 deficiency is associated with poor memory, slower thinking and confusion. Research has shown that mild deficits may even be linked to cognitive impairment and dementia. Because we absorb less of this nutrient after age 65, it’s particularly important for older folks.
- Protects against birth defects. “Vitamin B12 is especially important for those who are pregnant, as it plays a major role in the development of the nervous system, specifically preventing neural tube defects,” Pelitera says. This is why the Recommended Dietary Allowance (RDA) for pregnant and lactating people increases to 2.6 mcg and 2.8 mcg, respectively. If you are pregnant or breastfeeding, speak with your healthcare provider to find out if you could benefit from prenatal supplements to provide the B12 you need.
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Our Expert Take
Vitamin B12 is an often-overlooked vitamin, but it shouldn’t be. This vitamin works behind the scenes every day to support your energy levels and cognitive health. It’s also essential for a healthy pregnancy. While red meat is an excellent source of B12, you don’t have to eat a serving of red meat daily to get your fix. Whether it’s clams, oysters, salmon, nutritional yeast, canned tuna or beef liver, there are plenty of options that can give you as much vitamin B12 as beef, or more, in just one serving. However, if you’re in doubt, speak to your healthcare provider. They can refer you to a registered dietitian to help ensure you’re getting enough of this critical vitamin to stay strong, energetic and healthy.
