Get Your B12 Boost: 10 Unexpected Foods to Fuel Your Body

Vitamin B12 is essential for many bodily functions, including the production of red blood cells and DNA synthesis. It is also crucial for keeping your nerve cells healthy. For health-conscious individuals, maintaining adequate Vitamin B12 levels can have a significant impact on energy, mood, and overall wellness. While many people think of animal products as the primary source, several surprising foods can help you increase your B12 intake. Let’s explore ten unexpected foods that can power up your body with this vital vitamin.

1. Nutritional Yeast

First on our list is nutritional yeast—a favorite among vegans and health enthusiasts! This cheesy, nutty-flavored condiment is often fortified with B12. Just two tablespoons can provide up to 133% of the daily value of B12, making it a potent addition to your meals. You can sprinkle it on popcorn, pasta, or add it to sauces for a flavor boost.

A bowl of nutritional yeast flakes ready to flavor a dish.

If you’re not a fan of the taste, do not worry! Nutritional yeast is available in various flavors, so you might just find one that you enjoy.

2. Fortified Plant Milks

If you're lactose intolerant or prefer plant-based options, fortified plant milks provide an excellent way to increase your B12 levels. Many almond, soy, and oat milks are enriched with B12, often supplying about 50% of the daily recommended intake per cup. Switching your morning coffee or cereal to fortified plant milk can make a noticeable difference in your daily vitamin intake.

A variety of fortified plant-based milk cartons ready for morning routines.

With so many options—from almond to coconut—you can enjoy a delightful array of flavors while boosting your nutrient intake!

3. Seaweed

Seaweed is an often-overlooked source of B12, especially varieties like nori, dulse, and spirulina. For instance, a single sheet of nori used in sushi can contain as much as 25% of your daily B12 needs. Adding seaweed to your soups, salads, or even snacking on it can elevate your meals and provide essential nutrients.

Choose high-quality seaweed, as not all varieties offer the same nutritional benefits. Its unique flavor can truly enhance your dishes, bringing a taste of the ocean to your dining table.

4. Tempeh

Tempeh is a fermented soy product that packs both protein and B12. Typically, a 3-ounce serving of tempeh can provide around 9% of the daily recommended intake of B12. It is versatile and can be used in stir-fries, sandwiches, or salads, adding both substance and nutrition to your meals.

The fermentation process also enhances tempeh's nutritional value, making it easier for your body to absorb essential nutrients. If you're looking for a hearty meat alternative that can help maintain your B12 levels, tempeh is an excellent choice!

5. Mushrooms (Especially Shiitake)

Certain mushrooms, particularly shiitake, can have significant amounts of B12—especially when grown under UV light. A cup of cooked shiitake mushrooms can deliver about 13% of your daily B12 needs. Not only do these mushrooms add flavor and texture to your dishes, but they also serve as a tasty avenue for better health.

Get creative with shiitake mushrooms by sautéing them, adding them to stir-fries, or whipping up a delicious mushroom risotto! They can quickly become a favorite in your kitchen while enhancing your meals.

6. Fortified Breakfast Cereals

Breakfast cereals can be more than just a quick morning meal. Many popular brands fortify their cereals with B12, allowing you to start your day off right. Depending on the brand, some cereals can provide up to 25% of your daily B12 needs in a single serving. Pair it with fortified plant milk for an extra boost!

From oatmeal to crunchy flakes, indulge in your favorite breakfast while easily meeting your nutritional needs.

7. Fermented Foods

Certain fermented foods can be effective for boosting your B12 levels. Foods like kimchi, sauerkraut, and kombucha may contain trace amounts of vitamin B12, primarily due to specific strains of bacteria used during fermentation. While the amounts may vary, every bit counts!

Incorporating fermented foods can enhance your gut health and add vibrant flavors to your meals, making them both nutritious and tasty.

8. Eggs

Eggs are often considered a superfood, and they are rich in protein and various vitamins. The yolk is particularly high in B12, with one large egg containing about 20% of your daily needs. Whether scrambled, poached, or hard-boiled, eggs can fit seamlessly into many meals.

If you consume eggs regularly, you might already be nourishing your body with B12 without even realizing it. Moderation is key, so enjoy them as part of a balanced diet!

9. Beef Liver

Beef liver is one of the richest sources of vitamin B12, providing over 3,000% of the daily value in just 3 ounces. If you’re adventurous and willing to try organ meat, liver could be a great addition to your diet. If the taste seems off-putting, try liver pâté or liverwurst, which can make the flavor more palatable.

Adding beef liver to your meals can tremendously boost your B12 levels while providing a host of other nutrients.

10. Cheese

Lastly, cheese is not only delicious but is also a fantastic source of B12. Different cheeses contain varying amounts, but varieties like Swiss and mozzarella can provide up to 25% of your daily B12 needs per ounce.

Enjoy cheese by shredding it on dishes, melting it into casseroles, or enjoying it on a simple cheese platter. There are countless ways to incorporate this tasty treat while supporting your B12 intake!

Elevate Your Vitamin B12 Intake

Boosting your vitamin B12 levels doesn’t have to be boring or limited to animal products! By adding these ten unexpected foods into your diet, you can easily enhance your energy, mood, and overall health.

Mix and match these delicious options to fuel your body and maintain healthy vitamin B12 levels. Your body will thank you!