10 Foods High in Vitamin B12

Vitamin B12 is a hot topic nowadays as vegetarian and vegan diets have gained popularity, talk of B12, and associated deficiencies, has increased¹. Although we often hear how supplementing with B12 is important, there are also certain foods high in B12 that can boost your intake.

But what exactly is vitamin B12 —why should we care about it, and how does it help the body to perform and function as it should?

What is vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Water-soluble vitamins are those that the body cannot readily store, so we need to consume them on a regular basis (daily) to avoid deficiencies.

Vitamin B12 is essential for good health and development. It works in partnership with folic acid (B9) and vitamin B6 (pyridoxine) to make healthy red blood cells and nerve cells. Vitamin B12 also helps in the production of DNA, RNA and other genetic material¹.

B12 is also known for its important role in our metabolism, particularly in the metabolism of fat. A deficiency of B12 may lead to feelings of fatigue and, possibly, an increased risk of obesity².

Why should I care about getting enough vitamin B12?

There’s a fairly long list of deficiencies associated with poor B12 status: megaloblastic anaemia, fatigue, constipation, loss of appetite, undesired weight loss, numbness and tingling in the hands and feet, difficulty maintaining balance, oral pain and even decreased mental health are all symptoms of B12 deficiency.

What’s arguably even more important (because, let’s face it, we’re all fitness-lovers) is that a deficiency may actually harm your exercise performance and recovery.

Many of us like to keep active, so it's important to hear that B12 requirements may be greater in athletes than sedentary people³.

And this may be an even more important consideration for athletes⁴ and people with plant-based diets⁵.

So, to make it easier for you to achieve your B12 needs, we’ve come up with a list of our 10 favourite foods bursting with B12, so you’ll never need to worry about a deficiency again.