Vitamin B12 Deficiency & the Food Sources to Replenish!

Vitamin B12 is a vitamin that we have to source from outside to keep our nervous system healthy. There is a required quantity of this vital vitamin that you need to seek every day. People having a B12 deficiency can have trouble processing thoughts, which affects their memory.

Older people, pregnant ladies, and people with digestive disorders can struggle more with B12 deficiency. Having B12 deficiency will make you weaker, that fatigue feeling throughout the day becomes mundane. B12 deficiency for the long term can damage your nerves. The person feels a throbbing pain, a needle effect to be precise in such scenarios. Some people may also experience tongue inflammation due to a lack of B12 vitamins in the body.

Top Food Sources for B12 Vitamin

Design a diet that has B12 supplements so that the meals are balanced. Here are a few Vegan & Non-Vegetarian variants to try:


Non-Vegetarian Options


If you relish fish, then eating salmon would probably fix your B12 deficiency. It’s packed with vitamins and omega-3 fatty acids. Cooked salmon half fillets (178 grams)more than 200% of the daily value for vitamin B12.


Eggs are always deliciously nutritious. You can consume these in many ways. Though they aren’t that high in B12 vitamin, they are a decent source of the vitamin.


These are chewy shellfish, a kind of seafood you can eat for B12 vitamin intake. These are low fat and have a higher protein value. Clams are overall a power-packed meal you can enjoy for lunch or dinner.


  • Tuna is a great source of vitamin b12, it has several other proteins and nutrients. You can consume canned Tuna as well as it serves an ample amount of b12 vitamin.


Vegan Options

If you are a vegetarian, don’t worry, as we have some alternates for the B12 vitamin you can try out:

Milk, Yogurt and Other Dairy

Milk, cheese, yogurt, and other dairy products are rich in proteins and B12 deficiency. A cup of milk in a day can fulfill 46% of the B12 requirement. Make sure you go for flat yogurt and not the flavored ones. If you are lactose or dairy intolerant, try talking to a nutritionist before consuming any of these options.

Nutritional Yeast

Nutritional yeast is a vegan food that may be eaten on its own or used to give a nutty flavor to meals. It’s available online and in stores, and you can use it to make breakfast meals.

Shiitake Mushrooms

These are not a high source of B12, but a serving of 50 grams a day can replenish the deficiency a little.

Plant-Based Meats

You can check out plant-based meats options and eat those with a hint of B12 vitamins and other proteins.

Fortified Cereals

Stack your breakfast shelf with a choice of cereals that are rich in B12 Vitamin. Kellogs All-Bran and low-fat granola are delicious and make up for the perfect breakfast.

Importance of B12

Vitamin B12 is perhaps one of the most important micronutrients as it plays a role in the metabolism of body cells.

B12 helps with building red blood cells that are vital for oxygen transportation in the body. Vitamin B12 is necessary for nervous system health that is crucial for pregnant ladies and the baby.



Every vitamin, mineral, and protein has some role to play in keeping us healthy. Out of these all, Vitamin B12 is the one that people lack the most due to poor diet. Ensure that your everyday meals include the above sources of Vitamin B12 to lead a healthy life!



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