Natural Sources of Vitamin B12: A complete guide with Health Benefits

Water-soluble Vitamin B12 is an essential micronutrient for your body. For the brain and nerve cells to perform well you need Vitamin B12. However, your body cannot generate this crucial component on its own. Thus including Vitamin B12 foods in your regular diet becomes vital. This particular vitamin is easy to obtain while taking an animal-based diet. But what about the vegetarians? People often wonder about how to get Vitamin B12 naturally because not everyone is aware of foods containing Vitamin B12. In this blog, let us learn more about Vitamin B12 food sources and how to increase B12 to avoid deficiency.

But let us first define Vitamin B12 before revealing some of the natural sources of Vitamin B12.

What is Vitamin B12

Vitamin B12, often known as cobalamin belongs to the Vitamin B family. Your body needs Vitamin B12 to produce new cells, including red blood cells and the creation of DNA. It is necessary for healthy neurons and blood function and also contributes to the production of folate (vitamin B9). (1)

However, the human body cannot synthesise Vitamin B12, thus it must be received through food sources.

Why B12 is important for adults

  1. Supports healthy nerve cells: Vitamin B12 is essential for the development of myelin, a fatty coating that covers and safeguards nerve fibres. Lack of vitamin B12 can result in nerve damage.  (2)
  2. Supports formation of RBC: Red blood cell formation is supported by vitamin B12. A deficiency of this vitamin can lead to anaemia.
  3. Supports the maintenance of healthy DNA: Vitamin B12 is essential for the synthesis of DNA, the genetic material that regulates all bodily processes.


Why B12 is Important as we age?

Vitamin B12 is also essential for the elderly because it,

  •         Promotes bone health
  •         Prevents anaemia
  •         Supports cognitive function
  •         Maintains healthy nerves

Deficiency of Vitamin B12

Some of the common symptoms of Vitamin B12 deficiency are

  1. Fatigue and weakness
  2. Shortness of breath or rapid breath
  3. Dizziness or light-headedness
  4. Numbness or tingling in the hands and feet
  5. Muscle weakness
  6. Memory problems
  7. Depression or other mood changes

Benefits of Vitamin B12

Vitamin B12 is an essential micronutrient that is necessary for the body’s functioning. Let’s check some of the benefits of including Vitamin B12.   

  1. Improved cognitive function - Vitamin B12 needs must be met in order to maintain healthy nerve function and reduce the risk of neurological issues and nerve damage.
  2. Increased energy levels - It is essential for the body's synthesis of energy. Having enough B12 vitamin foods can help people feel less tired and have more energy.
  3. Heart health - According to studies, Vitamin B12 helps lower homocysteine levels, which may lower your chance of developing heart disease. (2)
  4. Improved mood - It's critical to have enough vitamin B12 for healthy mood, memory, and cognitive function.
  5. Supports Bone Health – This vitamin is also essential for improving bone health.
  6. Prevents birth defects- It is crucial for foetal development and can guard against brain and spinal cord birth problems.
  7. Supports formation of RBC: Vitamin B12 helps in the formation of red blood cells in the blood.



Vitamin B12 is easily found in animal-based diets where people consume eggs, meat, etc. But if you are a vegetarian and wondering how to get vitamin B12 naturally, we have answers for you. It is possible to find Vitamin B12 foods in plant-based diets too. Include fruits rich in Vitamin B12 and other fortified foods containing vitamin B12 in your regular diet to avoid any deficiency.

Food Sources of Vitamin B12

Vitamin B12 can be found in both animal-based diets and plant-based diets. Let us check some of the best sources of Vitamin B12.

Plant-Based Vitamin B12 foods list

However, if you are a vegetarian, it is not very difficult to find Vitamin B12 vegetables or fruits rich in Vitamin B12. Let us check the natural sources of Vitamin B12.

  1. Plant-based milk that has been fortified: Some varieties of plant-based milk, including soy, almond, and oat milk, have been supplemented with vitamin B12.
  2. Breakfast cereals that have been fortified: Some types of breakfast cereals are available that have been fortified with vitamin B12.
  3. Nutritional yeast: Some varieties of nutritional yeast are enriched with vitamin B12, making them a popular food among vegans and vegetarians.
  4. Vegan sausages & Burgers – Meat substitute vegan sausage & burgers are sometimes fortified with Vitamin B12
  5. Tofu – This soybean-based product is a good Vitamin B12 source for vegans.

Fruits rich in Vitamin B12

Some of the common fruits found in our kitchen are rich sources of Vitamin B12.

  1. Apple -is rich in antioxidants, flavonoids, fibre, and Vitamin B12.Organic apples
  1. Banana – it is one of the best sources of Vitamin B12 which can be found easily in the home.
  2. Blueberries – this antioxidant rich fruit is also a rich source of Vitamin B12
  3. Orange – Apart from Vitamin C, beta-carotene, and antioxidants, orange is also one of the common foods to increase Vitamin B12 Organic oranges

What vegetables have Vitamin B12

  1. Beetroot 
    1. Butternut Squash 
  • Mushroom
  • Potato
  • organic beetroot

    Recommended daily intake of B12

    Your daily requirement for Vitamin B12 varies with your age. (3)

    1. Infants up to 6 months - 0.4 mcg per day
    2. Children (1-3 years): 0.9 mcg per day
    3. Children (4-8 years): 1.2 mcg per day
    4. Children (9-13 years): 1.8 mcg per day
    5. Adolescents (14-18 years): 2.4 mcg per day
    6. Adults (19 years and older): 2.4 mcg per day
    7. Pregnant or breastfeeding women: 2.6-2.8 mcg per day



    Micronutrients are essential for an individual's proper existence and so is Vitamin B12. People often wonder if a vegetarian diet can give enough Vitamin B12 and how to get Vitamin B12 naturally. Much to the contrary, this essential vitamin can be found in plant sources as well. A well-balanced meal with dairy and fruits can help you to increase Vitamin B12 and fight the deficiency in the body. We hope our Vitamin B12 foods list will be helpful for your healthy living and healthy eating.

    More Blogs To Read:

    Reasons to include Organic Pomegranate (Anar) in your everyday routine

    Reasons To Eat Organic Seasonal Fruits

    Organic Foods: Everything You Need to Know

    Avocado Fruit - A Super Food

    FAQs For Vitamin B12 Benefits & Food Sources

    What are the signs of Vitamin B12 deficiency?

    Some of the common signs of Vitamin B12 deficiency are

    •       Shortness of breath
    •       Loss of appetite
    •       Vision problems
    •       Fatigue
    •       Palpitation
    •       Diarrhea
    •       Headache

    How can I prevent vitamin B12 deficiency?

    You can easily prevent this deficiency by including Vitamin B12-rich foods in your regular diet. You can easily find natural sources of Vitamin B12 foods to make it easier for you. Some of the foods to increase Vitamin B12 are

    •         Yogurt
    •         Low-fat milk
    •         Cheese
    •         Paneer
    •         Whey Powder
    •         Banana
    •         Blueberries
    •         Mango
    •         Orange
    •         Pistachio

    How can I incorporate vitamin B12 into my diet?

    You can incorporate foods like milk, cheese, yogurt, and whey protein into your diet for Vitamin B12. You can also include Vitamin B12 fruits like oranges, apples, and blueberries in your regular diet so that you get the required amount of Vitamin B12. You can also include mushrooms like Shitake mushrooms that are high in Vitamin B12.

    Can vitamin B12 be obtained through plant-based foods?

    Yes, you can get this essential vitamin through plant-based foods. Include foods containing Vitamin B12 in your balanced meal. Dairy products like cheese, paneer, whey protein, milk, and yogurt contain Vitamin B12. You can also have fortified food like nutritional yeast, and fortified breakfast cereals to get the required amount of Vitamin B12. Vitamin B12 fruits like oranges, mango, and blueberries can also provide enough Vitamin B12.

    How is Vitamin B12 deficiency diagnosed?

    A vitamin B12 deficiency can lead to megaloblastic anemia. (4) So it is best to get it checked if you are complaining about weakness, dizziness, or fatigue frequently. A Complete Blood Count (CBC) with a serum B12 test can diagnose if you have Vitamin B12.

    What is the best natural form of B12?

    To experience numerous Vitamin B12 benefits, you can consume dairy products and other animal-based products such as meat, fish etc. 

    Which dry fruit is rich in vitamin B12?

    To satiate your Vitamin B12 daily allowance, you can consume dry fruits like peanuts, cashew nuts, hazelnuts, walnuts, figs etc. 

    When does a doctor prescribe a vitamin B-12 test?

    Your doctor will prescribe a Vitamin B-12 test if you appear to be anemic, nauseous or exhibit any symptom attributed to B-12 deficiency. 


    What vegetarian food is highest in B12?

    To endow their dietary regimes with Vitamin B12 uses, vegetarians can consume milk, cheese, yogurt, cottage cheese etc. In addition to that fortified cereals and tempeh are also rich sources of Vitamin B12. 


    What is the daily requirement of vitamin B12 to prevent deficiency?

    The recommended dose of Vitamin B12 in adults is 2.4 micrograms. (1) However, you can also get in touch with your healthcare provider to know more about your Vitamin B12 daily allowance. Moreover, it is important to note that your body absorbs the necessary levels of Vitamin B12 and dissipates excess quantities through urine.  

    Does consuming vitamin B12 improve my hair quality?

    There are many noteworthy Vitamin B12 benefits for hair. A deficiency of this vitamin can lead to hair loss (2) and cause many other problems that might impact your overall well-being. 

    Can Vitamin B12 make my skin glow?

    To experience B12 benefits for skin, you can incorporate it into your daily routine through natural sources or supplementation. It can help in boosting collagen production that can bode well for your overall skin health.


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