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5 Vitamin B12 Foods to Prevent A Deficiency

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We are firm believers that vitamin and mineral deficiency are the root causes of most if not all ailments. Vitamin B12 deficiency is especially common across the world (we previously wrote about the impacts of a B12 deficiency and how common it is). A vitamin B12 deficiency is due to our dietary habits, including those that are normally considered healthy.

To ensure you’re getting enough of this multi-purpose vitamin, consider eating more of the following foods rich in B12…

1. Liver

We hope you like organ meat. Liver, whether from beef or chicken, is super-high in B12. How high? A single 3-ounce serving has a whopping 81 mg, or 3,375% of the daily recommended intake of vit. B12. Don’t worry; there is no such thing as B12 toxicity. Your body will flush out the remaining traces it doesn’t need.

Consume liver just a few times a week and you’ll easily prevent any deficiency issues.

There’s an important point we must emphasize before you go rushing to the butcher’s aisle at your local supermarket. The liver at your nearby grocery store are likely of poor quality from conventional farms. The source likely comes from antibiotic and hormone-injected livestock that spend their entire lives confined in crammed stables. The end-result is poor-quality meat that does more harm to your health than good.

See our video on the health implications of eating crap-quality meat.

Stick to organic grass-fed meat. The same goes for all the other vitamin B12 foods listed here.

2. Salmon

You can find about 20 mg of b12 in salmon. That’s only about a fourth of that from liver, but still a heck of a lot and well over the daily requirement. Salmon is not only among the vitamin B12 foods, but it’s also on many other lists as it’s also rich in other nutrients, including omega-3s, vitamin B6, vitamin D, selenium, biotin, and pantothenic acid.

In the fish category, B12 foods aren’t just limited to salmon. Other sources with similar concentrations include herring, mackerel, sardines, and even tuna from the peel-top can.

3. Turkey

Turkey is a nice alternative to chicken. Compared to liver and fish, it has far lower vitamin B12 at 1 mg per 3-oz serving. That’s still relatively decent, though. We recommend acquiring from a clean source rather than the pre-cut sandwich slices, which contain excess fillers and preservatives.

4. Raw Milk

Like turkey, raw milk also has about 1 mg per one-cup serving. We realize that this source is probably not realistic to acquire for most people. You won’t find them in stores due to legal issues. You also won’t find B12 either in the conventional pasteurized milk. Unless you live in a farm or have access to a farmer’s market, you probably won’t be able to get your hands on raw milk. Nevertheless, we thought we list it just so you know in case you ever find yourself at a farmstead.

Raw milk is also absolutely safe as long as it’s derived from healthy cows and under sanitary conditions.

5. Beef Tenderloin and Lamb

Both beef tenderloin and lamb have about the same vitamin B12 content at about 1 mg per serving. These sources help you mix up your options if you like to swap between meat sources. With tenderloin and lamb also come numerous recipe options. Both are also great for special occasion meals, such as anniversary dinners and social gatherings around the barbecue.

What About Vitamin B12 Foods For Vegetarians & Vegans?

The five B12 foods we listed are all from animal sources. This poses a dilemma for vegans and vegetarians. People who follow an animal-free diet are actually prone to vitamin b12 deficiency.

To address the lack of dietary intake, some vegetarians have turned to blue and green algae from supplements. Algae has been touted as one of those superfoods with B12 reportedly among one of its many densely-packed nutrients. Algae do indeed include B12. Unfortunately, a recent study revealed that the b12 has very low bioavailability, meaning your body isn’t able to absorb much of it. This was confirmed in a 2007 report.

As it turns out, the b12 in algae is a pseudo-vitamin. This means it has a molecular structure similar but not exactly identical to B12 found in meat sources or produced naturally by the body.

Our recommendation is to use a B12 supplement containing natural methylcobalamin. This contrasts with the synthetic cyanocobalamin B12 found in the majority of supplements. It’s worth paying a bit more for the much more bioavailable methylcobalamin.

Make B12 Foods a Staple in Your Diet

If you consume animal products, then you likely already get a decent helping of B12. For vegetarians and vegans, supplements are the way to go.

And on that note, at UMZU here we’ve been hard at work formulating the ideal supplement to take to address B12 deficiencies along with helping reduce inflammation in your body.

It’s called Total Relief.


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Christopher Walker

Christopher Walker is a co-founder of UMZU and creator of the Thermo Diet. He is the first person to get a Duke Neuroscience degree in 3 years. After naturally solving his own health complications with a brain tumor as a teenager, he has devoted his life to creating all-natural products and education to help men, women, children and pets to improve their own health naturally using science-backed research.
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