Vitamin B12 Guide: Rich Food Sources, Deficiency Symptoms, and Hair & Weight Benefits

Also known as the energy vitamin, vitamin B12 contributes significantly to overall health. Vitamin B12 plays an important role in red blood cell production, nerve health, and the synthesis of DNA. The vitamin provides stability in your energy levels and protects your body against such serious conditions as anaemia and neurological disorders.

Vitamin B12 is water-soluble and should be consumed every day. The reference daily intake is about 2.4 micrograms, but requires a slightly higher dose for pregnant women.

Unfortunately, the human body cannot produce vitamin B12 on its own, and B12 deficiencies are more common than you think, especially among vegetarians, vegans, and older adults.

Some days you wake up tired, drag yourself throughout the day, and no amount of coffee seems to work. Sounds familiar? If you have been struggling with fatigue, brain fog, or low mood, there's a chance a silent nutrient deficiency could be at play.

Vitamin B12 is often overlooked in daily nutrition but plays a key role in your body’s energy production, nerve function, and red blood cell formation. Without B12, our body system struggles to run efficiently.

The global rise in vitamin B12 deficiency is a growing concern, and diet, age, and medical conditions contribute to the same. Despite its importance, vitamin B12 is frequently missing in modern eating patterns, especially among vegetarians and vegans.

In this blog, we will uncover the top 10 vitamin B12-rich foods to help you restore your energy naturally. We will also explore what B12 is, how deficiency occurs, its symptoms, and tips on absorption and treatment. Whether you are plant-based or omnivorous, there's something to help you power through the day.

Vitamin B12 is also known as cobalamin, and it is a water-soluble vitamin that the body can't produce on its own. You must get it through food or external supplements.

Why Do You Need It?

Before jumping directly to the food list, let's take a look at why your body needs vitamin B12. Vitamin B12 offers multiple benefits, including:

Red Blood Cell Formation

Vitamin B12 is a major component in the formation of red blood cells, which carry oxygen through the body. Vitamin B12 deficiency can lead to anaemia, causing fatigue and weakness.

Nervous System Health

Vitamin B12 is essential for maintaining the health of the nervous system. It helps maintain nerve function, myelination (the formation of a protective layer around nerves), and prevents neurological problems such as numbness, tingling, and memory loss.

DNA Synthesis

Vitamin B12 is involved in the production of DNA, the genetic material found in all cells.

Energy Production

Vitamin B12 is not a direct energy source but helps the body release energy from food.

Cognitive Function

Studies suggest that Vitamin B12 plays a vital role in cognitive function and may be linked to dementia and low cognitive function.

Skin And Hair Support

Vitamin B12 won't grow your hair overnight, but it plays a vital role in cell division and oxygen delivery that supports scalp health and strengthens follicles. Vitamin B12 deficiency leads to premature greying and thinning of hair.

When your body doesn't have enough B12 to meet its needs, you are very likely to have a vitamin B12 deficiency. This can impair neurological, haematological, and cellular processes.

Vitamin B12 deficiency happens if you are not eating enough vitamin B12 or if your body is not absorbing enough vitamin B12. Here are the common causes of vitamin B12 deficiency.

• Lack of vitamin B12 in diet: People who don't eat enough vitamin B12 from natural sources can develop a vitamin B12 deficiency.

• Gastritis: Gastritis is inflammation of the stomach lining, and it's one of the most common causes of vitamin B12 deficiency. Gastritis can cause B12 deficiency due to a lack of hydrochloric acid in the stomach, which helps in the absorption of vitamin B12.

• Digestive Diseases: Diseases that affect digestion, like Crohn’s Disease, can prevent the absorption of B12 in the body.

• Surgery: People who have undergone gastrointestinal surgeries like a gastric bypass can have a vitamin B12 deficiency.

The symptoms of vitamin B12 often develop slowly and can be easily mistaken for other issues.

Neurological Symptoms

• Tingling or numbness in hands and feet
• Lapses in memory or cognitive decline
• Facing balance issues
• Mood swings, fatigue, depression, and irritability

Haematological Symptoms

• Chronic fatigue
• Weakness
• Pale or yellowing skin
• Shortness of breath

Other Symptoms

• Inflamed sore tongue (glossitis)
• Unexplained weight loss (linked to poor absorption of nutrients)
• Brittle nails
• Thinning of hair

The most recognised condition linked to a deficiency of vitamin B12 is pernicious anaemia, an autoimmune disorder that impairs the absorption of vitamin B12 in the body. Prolonged deficiency can lead to irreversible nerve damage and cognitive disorders.

Early detection is crucial, and a simple blood test can help identify the deficiency before serious harm occurs.

Since vitamin B12 is primarily found in animal-based products, vegetarians and vegans are at a higher risk of deficiency. Below are the best vitamin B12-rich foods, ranked by bioavailability and practicality.

1. Clams

• B12 Level: Exceptionally high, around 80 micrograms per 88 ml (3 oz).
• Why eat it: One of the richest B12 sources available
• How to enjoy: Steamed, in chowder, or can be added to pasta.

2. Beef Liver

• B12 Level: Approximately 70 micrograms per 88 ml.
• Why eat it: A nutrient-dense powerhouse.
• How to enjoy: Pan-seared, or blended into pâtés.

3. Salmon

• B12 Level: Around 4.8 micrograms per 100g.
• Why eat it: Offers B12 plus omega-2 fatty acids.
• How to enjoy: Grilled, baked, or in sushi.

4. Tuna

• B12 Level: 2.5 micrograms per 100g.
• Why eat it: Widely available and versatile.
• How to enjoy: Tuna salad, sandwiches, or sushi.

5. Beef

• B12 Level: 1.5-2.5 micrograms per 100g.
• Why eat it: A common dietary staple for meat lovers
• How to enjoy: Choose lean cuts, grill or stew.

6. Fortified Breakfast Cereals

• B12 Level: Varies up to 6 micrograms per serving.
• Why eat it: Vital for vegetarians and vegans
• How to enjoy: Choose low-sugar options with milk of your choice.

7. Fortified Nutritional Yeast

• B12 Level: Up to 5 micrograms per tablespoon.
• Why eat it: Ideal for vegans with a cheesy flavour.
• How to enjoy: Sprinkle on pasta, salads, or even popcorn.

8. Dairy Products (Milk, Yoghurt, Cheese)

• B12 Level: Varies: Milk has 1.2 micrograms per cup.
• Why eat it: Every day staple with bioavailable B12.
• How to enjoy: Incorporate into smoothies, snacks, and even meals.

9. Eggs

• B12 Level: 0.6 micrograms per egg.
• Why eat it: Accessible and versatile.
• How to enjoy: boiled, poached, or scrambled.

10. Fortified Plant Milks (Soy, Almond, Oat)

• B12 Level: 1-3 micrograms per serving.
• Why eat it: A dairy-free solution for vegans.
• How to enjoy: Use in lattes, cereals, or smoothies.

Vitamin B12 absorption begins in the stomach, where intrinsic factor, a glycoprotein, binds to B12 and helps it pass into the bloodstream. But if your stomach lining is damaged or you have had gastric surgery, this process may be compromised.

Some people may eat enough but still develop a vitamin B12 deficiency due to malabsorption, and hence, supplements play a vital role.

Vitamin B12 Deficiency Treatment

• Mild Deficiency: A High dose of B12 oral supplements may be sufficient.
• Moderate to Severe Deficiency: Injections are often required.
• Long term: Some individuals might need lifelong supplements.

Always consult a healthcare provider before starting any treatment.

Supplements and Forms

• Cyanocobalamin: The most common and stable form of vitamin B12.
• Methylcobalamin: Methylcobalamin is the active form of vitamin B12 and is used in high-quality supplements.
• Sublingual Tablets or Sprays: These are ideal for people with absorption issues.

Foods that contain vitamin B12 are not only energy-giving to the body, but also vital to the brain, blood, and the mood in general. If you are a meat lover, a vegetarian, or a vegan, you need to have B12-rich food in your diet, with a bit of awareness of the symptoms of B12 deficiency.

Now you have a clear guide of the most efficient vitamin B12-rich foods, and the way they should be consumed, you are aware of the causes, symptoms, as well as the available treatment methods.

Be proactive. Feel empowered. In case your symptoms put you in suspicion of having a deficiency in B12, get tested by your doctor and investigate a change in the diet or supplements.