Discover the Richest Food Sources of Vitamin B12 for Optimal Health
Vitamin B12 | Key Functions | Symptoms | RDA of Vitamin B12 | Vitamin B12 Food Sources | How to Increase? | Conclusion | FAQs | References
Key Takeaways:
- Nearly 62% among pregnant women, between 25% and almost 86% among children, 21-41% among adolescents, and 11-90% among the elderly may be deficient in Vitamin B12, highlighting the need for awareness and proper nutritional intake.
- Facing problems like lack of energy, tiredness, weakness, trouble in walking, dizziness, weight loss, weak muscles signifies there is very low vitamin B12 levels in the body. Hence, a proper attention should be given to get Vitamin B12 levels recovered up to their optimal mark, which otherwise can lead to severe health concerns as mentioned below.
- Look out why Vitamin B12 is crucial, what are its important key functions including red blood cell formation, DNA synthesis, maintaining a healthy nervous system, and energy production and more.
- What is the adequate dosage of Vitamin B12 one should add in their daily routine. Learn about the vitamin B12 food sources and when combined with supplements how it can help you fulfill the requirements in a better way.
- Out of multiple B12 supplements available in the market having several forms of B12 including cyanocobalamin and methylcobalamin. Which form of vitamin B12 should you go for and why? Know it here.
Vitamin B12 deficiency is recognized as a prevalent health concern among the Indian population.
The deficiency rates reported for specific populations were as follows:
62% among pregnant women
Between 25% and almost 86% among children
21-41% among adolescents
11-90% among the elderly.[1]
Vitamin B12 often called the "Energy Vitamin" is a powerhouse nutrient essential for the red blood cell formation, DNA synthesis and maintaining a healthy nervous system. [2]
What's even more intriguing is that best sources of Vitamin B12 are predominantly found in animal products, making it particularly challenging for vegetarians and vegans to get enough vitamin B12 food sources through diet alone.
Whether you are a meat lover or a strict vegan, this blog will uncover the best sources of Vitamin B12 and recommend dietary options to help maintain high energy levels, balanced mood, and mental sharpness.
Key Functions of Vitamin B12
1. Red Blood Cell Formation:
Vitamin B12 is essential for the production and maturation of red blood cells. It helps prevent megaloblastic anemia, a condition characterized by the production of large, abnormal red blood cells that cannot carry oxygen efficiently.
Without adequate Vitamin B12 sources, red blood cell formation is impaired, leading to anemia and associated symptoms such as fatigue and weakness. [3]
2. DNA Synthesis:
B12 is vital for DNA synthesis and cell division. It acts as a cofactor for the enzyme methionine synthase, which is involved in the methylation of DNA.
This process is crucial for the replication and repair of DNA, ensuring proper cellular function and genetic stability. Hence, ensure you are having optimal vitamin b12 food sources.
3. Nervous System Health:
Vitamin B12 is essential for maintaining the health of the nervous system. It is involved in the production of myelin, the protective sheath that covers nerves. Myelin is critical for the proper transmission of nerve impulses.
A deficiency in Vitamin B12 sources intake can lead to neurological issues, including numbness, tingling, memory problems, and even severe conditions like peripheral neuropathy and spinal cord degeneration. [4][5]
4. Energy Production:
B12 plays a role in energy metabolism. It is a coenzyme in the conversion of carbohydrates into glucose, which the body uses for energy.
Additionally, B12 helps metabolize fatty acids and amino acids, contributing to energy production and reducing fatigue.
5. Support in Hormonal and Autoimmune Condition:
Vitamin B12 is necessary for keeping your hormones balanced and supporting your immune system. For example, in thyroid disorders, B12 helps regulate hormone levels, ensuring they are produced and used effectively.
This helps prevent symptoms like fatigue, weight gain, and mood swings. B12 is also important for people with autoimmune conditions like multiple sclerosis (MS) and lupus.
B12 helps maintain the myelin sheath, which protects nerve fibers and ensures proper nerve signal transmission, reducing neurological symptoms. In lupus, B12 supports the immune system by reducing inflammation.
Vitamin B12 Deficiency: Don't Ignore these Symptoms!
Feeding yourself with the best source of vitamin b12 can help recover from these symptoms arising due to Vitamin B12 deficiency such as: [6]
- Chronic Fatigue
- Mood Disturbances
- Irritability
- Pale or Yellowish Skin
- Memory Problems
- Digestive Problems
- Muscle Weakness
- Bleeding Gums
- Feeling Sleepy After Eating Food
- Greying of Hairs at Early Age
- Numbness and Tingling Sensation in Hands and Feet
If the deficiency is left unnoticed and goes untreated it can turn into grave issues like DNA damage, irreversible neurological damage, pernicious anemia, severe hair fall, mouth ulcers, permanent skin pigmentation. [7] Hence, early detection and treating yourself with the best vitamin b12 sources must become your priority.
Recommended Daily Allowance of Vitamin B12
It's important to take into account what should be the recommended daily allowance of vitamin B12 based on age, gender and life stages.
| Life Stages | Age + Recommended Daily Allowance Of Vitamin B12 |
| Infants |
|
| Children |
|
| Adolescents and Adults |
|
| Pregnant Women |
|
| Breastfeeding Women |
|
| Elderly |
|
Best Vitamin B12 Food Sources
| Food Sources | Description |
 |
Yogurt and CheeseIf looking for the best source of vitamin b12 products like cheese and yogurt can be an option of Vitamin b12 sources for vegetarians. |
 |
SalmonSalmon has vitamin B12 content with an average amount of 5.7 per 100 grams making its place in Vitamin B12 food sources. |
 |
EggsEggs are a versatile Vitamin B12 food source. Two large eggs offer 1.02 micrograms of Vitamin B12. |
 |
ChickenChicken contains a moderate amount of Vitamin B12. A 100-gram serving of chicken provides about 0.41 micrograms. |
 |
Plants MilkPlant-based milks, such as almond milk and oat milk, have 0.45 micrograms and oat milk offering 0.51 micrograms per serving. [13] |
 |
Probiotics FoodVegetarians can also rely on probiotics and fermented foods like yogurt, kefir, sauerkraut, and kimchi as sources of Vitamin B12. These foods not only support gut health but also enhance the absorption of Vitamin B12. [14] Therefore to fasten up the recovery of Vitamin B12 levels intake of dietary Vitamin B12 supplements becomes a must. |
 |
Whey ProteinWhey protein is a complete protein, containing all essential amino acids, making it ideal for muscle repair and growth. |
 |
Dietary SupplementsVitamin B12 supplements are a highly effective and reliable source to ensure you meet your daily vitamin B12 needs. They support brain health as you age, promote a healthy heart, and strengthen nerve signaling. Go for supplements that are made with the natural form of B12, Methylcobalamin, combined with methyl folate (Vitamin B9) and Vitamin B6, that will provide a potent energy boost. In a chewable form, they offer a higher absorption rate, making them a powerful addition to your daily regimen. You may choose multivitamins and multimineral supplements containing Vitamin B12 can help manage your daily requirements and can be a rich source of Vitamin B12. Ensure the multivitamin is packed with antioxidants, other minerals like (zinc, magnesium, copper, iodine, biotin and more), and contains a veg source of Omega-3 suitable for vegetarians or a great vitamin b12 source for vegans. |
How to Increase the Vitamin B12 Levels in the Body?
A Golden Tip: Intake Vitamin B12 with the combination of Vitamin 9 (Folate).
Vitamin B12 (B12) and Folate (FA) are essential micronutrients that play key roles in many body functions. They help make DNA, support red blood cell development, and maintain the myelin sheath, which is crucial for growth and health. Hence, there is a need to have balanced Vitamin b12 levels, that can be achieved by consuming Vitamin b12 source. [15]
B12 and FA deficiencies affect people at different stages of life, with serious outcomes. During pregnancy, they increase the risk of issues like neural tube defects, low birth weight, and complications such as miscarriage and pre-eclampsia. [15]
In children, these deficiencies can lead to problems like anemia, poor growth, higher susceptibility to infections, and issues with thinking and development.
In severe cases, they may even cause damage to the brain and nervous system. There's also a high prevalence of both malnutrition and early signs of heart problems in children and teens who are undernourished and have limited or no vitamin b12 sources or know about how to increase vitamin B12 levels. [15]
Conclusion
Vitamin B12 is a critical nutrient that supports many essential functions in the body, from red blood cell production to neurological health.
How to increase Vitamin B12 in the body? Start by including a variety of rich sources of Vitamin B12 foods in your diet along with the Vitamin B12 supplements to ensure you fulfil yourself with the daily required source of Vitamin B12 and maintain optimal health.
Whether you prefer animal-based sources or rely on plant-based options as vitamin B12 food sources, supplements intake of B12 are necessary as it aids in the faster recovery of symptoms arising due to the deficiency of the B12.
Stay proactive about your nutritional needs by regularly consuming these Vitamin B12 food sources and considering B12 supplement with the combination of Vitamin B9 and Vitamin B6. By doing so, you can help prevent deficiencies, boost your energy levels, and support well-being.
Please note to always consult with a healthcare expert before making changes to your diet or beginning a new supplement regimen, especially if you have specific health concerns or dietary restrictions.
Frequently Asked Questions -
Q1. What foods should be avoided if you have B12 deficiency?
Foods that can hinder B12 absorption should be avoided, such as excessive alcohol, high-fiber foods, and foods high in folic acid without balancing B12 intake. Also, avoid processed foods and those lacking in nutritional value.
Q2. How to increase Vitamin B12 in the fastest way to recover from B12 deficiency?
The fastest way to recover from B12 deficiency is through B12 injections or try Vitamin B12 chewables prescribed by a healthcare provider, which bypass digestive absorption issues. High-dose oral supplements and consuming B12-rich foods can help a lot.
Q3. What blocks B12 absorption?
Factors that can block B12 absorption include certain medications (like proton pump inhibitors and metformin), gastrointestinal disorders (such as Crohn's disease or celiac disease), and low stomach acid production.
Q4. Can nerve damage from B12 deficiency be reversed?
If detected early, nerve damage from B12 deficiency can often be reversed with appropriate B12 supplementation and having a rich source of Vitamin B12 foods. However, prolonged deficiency can cause irreversible damage.
Q5. Due to limited Vitamin B12 sources for vegetarians; what is an alarming B12 level?
A Vitamin B12 level below 200 pg/mL is considered deficient and alarming, requiring proper attention with dietary modification and supplementation. Levels between 200-300 pg/mL are considered borderline, so the deficiency should be treated with vitamin b12 sources to avoid any health complications.
