5 Ways To Boost Your Vitamin B12 Intake

Vitamin B12 is a critical vitamin, helping with metabolism of the cell, producing DNA and for production of red blood cells. Where can you find it and how can you get more of it?

Include More Animal Proteins And Nori

According to research by National Institutes of Health, Vitamin B12 is naturally found in animal-based foods.

• Meat: Beef, lamb, pork, and poultry like chicken, turkey.
• Fish and seafood: Salmon, tuna, trout, sardines, clams and shellfish.
• Dairy products: Milk, yogurt, and cheese.
• Eggs: Particularly the yolk.

And in nori or seaweed sheets.

Incorporate Fortified Foods

If you're vegetarian or vegan, you may include the following foods, according to the NIH and the Harvard TH Chan School of Public Health:

• Fortified cereals
• Fortified plant-based milks: Almond, soy, oat.
• Fortified nutritional yeast
• Fortified meat substitutes: Tofu, tempeh, etc.

Take A Vitamin B12 Supplement

According to the NIH, if you're unable to get enough vitamin B12 through a balanced diet, consider taking a B12 supplement:

• Cyanocobalamin  
• Methylcobalamin  

Consume B12-Boosting Foods with Folate

NIH says eating folate-rich foods can help support B12 absorption and overall health. Include foods like:

• Leafy greens: Spinach, kale, and Swiss chard.
• Legumes: Beans, lentils, and peas.
• Certain vegetables: Avocados and asparagus.

Ensure Healthy Gut Function

According to Harvard TH Chan School of Public Health, Vitamin B12 absorption occurs in the small intestines and maintaining gut health is very important. Probiotics and a diet rich in fibre may help support gut health, improving nutrient absorption.