Vitamin B12 foods: what to eat

Do you know what you should be eating to get enough vitamin B12? Find out about vitamin B12 rich foods, how much vitamin B12 you need and vitamin B12 food for vegetarians and vegans 

Why is vitamin B12 important?

Which foods are high in vitamin B12?

What happens if I don’t get enough vitamin B12?

Key points



You might have heard that vitamin B12 is found almost only in animal products. This means that even if you eat a [balanced diet](/healthy-diet/healthy-eating-and-balanced-diet), you need to take special care to make sure you’re getting enough of this nutrient. This is particularly true if you don't eat meat or dairy products.  

## Why is vitamin B12 important?

Vitamin B12 has some essential roles in the body, including:

- making red blood cells
- releasing energy from food
- keeping the nervous system healthy
- helping the body use folate, which in turn helps create healthy blood cells

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## Which foods are high in vitamin B12?

Vitamin B12 is measured in micrograms (µg) and the recommended daily allowance (RDA) for adults aged 19 to 64 is 1.5 µg a day – a tiny amount.

To make sure you’re getting your daily dose of vitamin B12, include a range of these vitamin B12 food sources in your diet:

- fish – 100g of baked cod in breadcrumbs contains 1 µg of vitamin B12, which is around 60% of an adult’s RDA 
- meat – 100g of stewed beef mince contains around 0.8 µg of vitamin B12, around half of the RDA
- milk – 100ml of whole milk contains around 0.9 µg of vitamin B12, around half of the RDA
- cheese – 100g of reduced-fat cottage cheese contains around 0.6 µg of vitamin B12, which is around a third of the RDA 
- eggs – a medium boiled egg contains around 0.25 µg of vitamin B12, which is around 16% of the RDA
- some fortified breakfast cereals – a 30g portion of fortified bran flakes contains 0.69 µg of vitamin B12, which is around half of the RDA 

Vitamin B12 is mainly found in animal products and not naturally in fruit, vegetables and grains. If you don’t eat animal products, look out for breads or cereals that are fortified with vitamin B12 or speak to your health practitioner about taking a vitamin B12 supplement. 
![White and brown eggs](//images.ctfassets.net/iqo3fk8od6t9/nCeZaJh9pIFLT8MGMWeNa/b39d277ae88e0ef3a33ce1d583eec168/White_and_brown_eggs.jpg)

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## What happens if I don’t get enough vitamin B12?

Healthy red blood cells carry oxygen around the body using a substance called haemoglobin. If you don’t get enough vitamin B12, the body can make abnormally large red blood cells that don’t work properly. 

Too few red blood cells or low haemoglobin levels can lead to a condition called [anaemia](/nutritional-deficiencies/vitamin-b12-and-folate-deficiency).

Not getting enough vitamin B12 can also cause:

- tiredness and lack of energy
- pins and needles
- a red, sore tongue 
- mouth ulcers
- disturbed vision
- depression
- confusion 
- problems with memory, understanding and judgement
- weak muscles

![cropped shot of a young woman taking medication at home](//images.ctfassets.net/iqo3fk8od6t9/3helyStyGzlZdwdRsiYFEf/ddb42f2c6f31c73e9cedc5539d9888c8/_cropped_shot_of_a_young_woman_taking_medication_at_home.jpg)
### When to see a doctor

If you think you have anaemia or a vitamin B12 deficiency, speak to your doctor. Diagnosis is usually fairly straightforward and may involve a blood test.


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## Key points

- vitamin B12 is important for a healthy nervous system 
- fish, meat, milk, eggs, cheese and some fortified cereals contain vitamin B12 
- vegans need to take extra care to get enough vitamin B12, as it is found mainly in animal products 
- [anaemia](/nutritional-deficiencies/vitamin-b12-and-folate-deficiency) can be caused by a vitamin B12 deficiency
- speak to your doctor if you think you might have vitamin B12 deficiency


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References

Helen Prentice

Lee-Anne Spurdens

Dr Ann Nainan

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All of Healthily's articles undergo medical safety checks to verify that the information is medically safe. View more details in our <a href="/safety" target="_blank" rel="noopener noreferrer">safety page</a>, or read our <a href="/legal/editorial-policy-principles" target="_blank" rel="noopener noreferrer">editorial policy</a>.

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