Vitamin B12 is a vitamin that aids in the creation of healthy red blood cells, helps the body build DNA, and nourishes the brain and neurological system. The vitamin can be synthesised in a lab and is found naturally in meat, fish, and dairy products. Some persons are deficient in a protein that aids in absorbing vitamin B12 from meals and supplements. B12 deficiency might put you at risk for a kind of anaemia that makes you feel weak and weary. In this article, our experts will scroll through various topics related to vitamin b12 foods, vitamin b12 fruits, vitamin b12 vegetables, vitamin b12 tablets, and much more. So, stay tuned.


Vitamin B12, also known as cobalamin, is present in animal diets. It can also be used as a supplement or added to meals. Vitamin B12 is required for the production of red blood cells and DNA. It also plays an important role in the formation and function of brain and nerve cells.

Vitamin B12 binds to the protein found in our diets. Hydrochloric acid and enzymes in the stomach break down vitamin B12 into its free form. Vitamin B12 then binds with a protein known as intrinsic factor, allowing it to be absorbed deeper down in the small intestine.

B12 in its free form is found in supplements and fortified meals, making it easier to absorb. Vitamin B12 tablets come in many forms. Although some believe that particular forms—such as sublingual tablets or liquids put beneath the tongue to be absorbed via the mouth's tissues—absorb better than regular tablets, investigations have found no significant difference.

Your age determines your daily vitamin B12 requirement. The following are the average daily recommended quantities in micrograms (mcg) for various ages:

Birth to 6 months - 0.4 mcg

Infants 7–12 months - 0.5 mcg

Children 1–3 years - 0.9 mcg

Children 4–8 years - 1.2 mcg

Children 9–13 years - 1.8 mcg

Teens 14–18 years - 2.4 mcg

Adults - 2.4 mcg

Pregnant teens and women - 2.6 mcg

Breastfeeding teens and women - 2.8 mcg

Table of Contents

  1. Health Benefits of Vitamin B12
  2. Vitamin B12 Foods - Non-Vegetarian
  3. Vitamin B12 Foods - Vegetarian
  4. Vitamin B12 Tablets
  5. Vitamin B12 Deficiency
  6. Frequently Asked Questions
  7. The Bottom Line

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Health Benefits of Vitamin B12

Vitamin B12 offers several health advantages. It has been shown to improve memory, mood, nervous system function, iron levels, heart health, hair, nails, and skin, among other things.

Blood Health

Vitamin B12 is essential for the body's production of healthy red blood cells. When the body is weak in vitamin B12 or has insufficient amounts of the vitamin, red blood cells grow incorrectly. As a result, red blood cells grow in size and become irregular in form. This keeps them from getting into the circulation of the bone marrow.

Brain Health

Vitamin B12 has been shown in studies to aid brain and nervous system function, memory, mood, and depression. According to research, persons with depression, both patients and the general community, have inadequate folate and vitamin B12.

Skin Health

Vitamin B12 is well-known for its beneficial effects on the skin, hair, and nails. Discoloured spots, skin hyperpigmentation, vitiligo, and impaired hair development are all symptoms of vitamin deficiency.

Heart Health

Vitamin B12 has been shown in studies to lower homocysteine levels in the blood. This amino acid has been linked to a rise in heart disease. According to research, people with moderately increased homocysteine levels had a greater risk of heart attack and stroke.

Pregnancy Health

A woman's kid is at risk of neural tube birth abnormalities and low birth weight if she has a vitamin B12 deficit in the early stages of pregnancy. Low B12 levels in mothers make them more prone to miscarry or deliver birth prematurely. Vitamin B12 deficiency increases the risk of having a kid with birth abnormalities by three times.

Bone Health

Vitamin B12 deficiency can harm your bones; therefore, it's important to keep your levels up. A study of almost 2,500 adults found that persons who were deficient in vitamin B12 had lower than normal bone mineral density. Reduced mineral density in the bones can cause them to become brittle and fragile over time, increasing the risk of osteoporosis. According to other research, low vitamin B12 levels have also been linked to poor bone health and osteoporosis, particularly in women.

Hair and Nails Health

Vitamin B12's involvement in cell synthesis necessitates proper quantities to support healthy hair and nails. In reality, insufficient vitamin B12 levels can cause hyperpigmentation, nail discoloration, hair changes, vitiligo (skin colour loss in areas), and angular stomatitis, among other dermatologic symptoms (inflamed and cracked mouth corners).

Depression Prevention and Treatment

Because vitamin B12 is involved in the manufacture of serotonin, a deficit may be linked to clinical depression. One research discovered that impaired older women with a B12 deficit had double the risk of severe depression as those who did not have a deficiency. Furthermore, high vitamin B12 levels have been linked to a greater probability of recovering from a serious depressive condition.

Reduced Risk of Macular Degeneration

Vitamin B12 supplementation is thought to reduce homocysteine levels in the circulation, which may aid in the prevention of age-related macular degeneration, an eye condition that can lead to blindness in older people. In one research of 5,000 women aged 40 and over, those who took B12, B6, and folic acid supplements had 34% fewer incidences of macular degeneration after seven years than those who took a placebo. They had a 41% decreased chance of severe deterioration.

Vitamin B12 Foods - Non-Vegetarian

Animal liver and kidneys

Vitamin B12 is a necessary component of the human diet. Many organs in the body rely on it for growth and appropriate functioning. You should strive to get your daily requirement from vitamin B12 foods that naturally contain the vitamin. If you're not sure if you're receiving enough vitamin B12, talk to your doctor about obtaining a blood test, eating the right foods, and potentially supplementing your diet.


Clams are nutrient-dense shellfish that are tiny and chewy. This mollusc is a high-protein, low-carbohydrate, and rich vitamin B12 food. In just 20 little clams, you can gain more than 7,000% of your daily value. Clams, particularly entire baby clams, are high in iron, with a 100-gram (3.5-ounce) serving of tiny clams providing about 200% of the daily need.


Sardines are little saltwater fish with fragile bones. They're commonly canned in water, oil, or sauces, although they're also available fresh. Sardines are extremely nutritious since they contain large levels of almost every vitamin. 554% of the DV for vitamin B12 is found in a 1-cup (150-gram) portion of drained sardines.


Vitamin B12 may be found in abundance in beef. 467% of the DV for vitamin B12 is found in one grilled flat iron steak (approximately 190 grams). Furthermore, the same quantity of steak provides adequate quantities of vitamins B2, B3, and B6 and more than 100% of the DVs for selenium and zinc. It's best to buy low-fat cuts of meat if you want higher vitamin B12 concentrations. Grilling or roasting it instead of frying it is also a better option—this aids in preserving vitamin B12.


Tuna is a popular fish that provides a variety of nutrients, including protein, vitamins, and minerals. It is a rich Vitamin B12 food, particularly its black muscles which are located just beneath the skin. Cooked tuna contains 453% of the vitamin’s daily value (DV) in a 3.5-ounce (100-gram) portion.


Rainbow trout is one of the healthiest fish available. Protein, good fats, and B vitamins are abundant in this freshwater species. A 3.5-ounce (100-gram) portion of trout fillet provides 312 % of the daily value (DV) for vitamin B12 and 1,171 mg of omega-3 fatty acids.


Salmon is noted for having one of the highest levels of omega-3 fatty acids of any food. It is, nevertheless, a good source of B vitamins. Cooked salmon half fillets (178 grams) can provide 208 % of the daily value (DV) for vitamin B12.


Complete protein and B vitamins, particularly B2 and B12, are abundant in eggs. Two big eggs (100 grams) provide around 46% of the daily value for vitamin B12 and 39% of the daily value for vitamin B2. According to research, egg yolks contain more vitamin B12 than egg whites, and the vitamin B12 in egg yolks is simpler to absorb. As a result, eating whole eggs rather than only whites is suggested.

Vitamin B12 Foods - Vegetarian


Milk is a good source of calcium and vitamin B12 for vegetarian Indians. You can drink skimmed or low-fat milk. You may flavour it with protein powders or other flavours to make it taste better.


This is one of the delectable culinary options available to you. Vitamin B12 is present. Cheese, in the correct amounts, may offer your body the vitamins it requires. Feta cheese, Parmesan cheese, and Mozzarella cheese are just a few of the alternatives. This is one of the greatest sources of vitamin B12 for vegetarians.


Vitamin B12 can be obtained in adequate amounts by eating a bowl of yoghurt with your lunch or dinner. You may increase the flavour by adding sugar or salt, or you can eat it plain. It's all up to you.

Swiss cheese

It provides 14-15 % of the daily nutritional needs. To make a healthful and fibre-rich diet, combine it with fruits or vegetables.


Vitamin B12 vegetables include spinach, beetroot, potatoes, mushrooms, alfalfa, and others.


Though fruits do not contain Vitamin B12, some fruits, such as bananas, apples, and berries, do contain a trace quantity of this vitamin. Simply though vitamin B12 fruits are rare does not mean you should exclude them from your diet. Adding fruits to your diet in between meals might help you meet your daily nutritional needs. Fruits are beneficial not just in terms of vitamins but also in terms of obtaining other critical elements.

Fortified cereals

Including Vitamin B12 in your diet can be as simple as eating a bowl of fortified cereal in the morning. This is another great source of vitamin B12 for vegetarians. Oat bran flakes, Cornflakes, and other cereals are examples of this kind.


This is an excellent way for Vegans to include Vitamin B12 into their diet. Yeast provides 7-8 % of your daily vitamin requirements in 100 grams. This can be served with popcorn or nachos. It's also a fantastic salad ingredient.


Have you heard of tofu? Yes! Tofu is exactly what it sounds like. This vegan snack, also known as Bean curd, is high in Vitamin B12. It goes well with chapati or rice. Alternatively, you may sauté it in oil and combine it with salad.


Nori is a kind of sea vegetable that belongs to the Pyropia genus of red algae. The nicest feature about this vitamin B12 source is its strong scent. It is mostly used in Japanese cuisines, such as Sushi. This edible seaweed can also be sprinkled on top of soups or noodles. This vitamin B12 food for vegetarian Indians is amazing.

Vitamin B12 Tablets

Nature’s Bounty Vitamin B-12

The first choice among the best vitamin B12 tablets in India is Nature's bounty B12 vitamin supplement, which is available in tablet form. Furthermore, nature's richness promises a speedy dissolution, which is extremely genuine. For vegans, it is the greatest B12 supplement. The ideal way to take B12 is as a tablet since it is soft and easy to chew. Furthermore, the flavour is outstanding. It has a fruity flavour. It is most significantly cost-effective since they have 100 pills that will last for another three months or more.

Himalayan Organic Vitamin B-12

Himalayan organic vitamin b12 tablets are the next best vitamin b12 tablets in India, with certified organic and natural components that are safe and tested for use. It is a vegan vitamin made with organic fruits and vegetables and has no animal-derived ingredients, and it is regarded as the best B12 supplement available. It also increases energy levels. Our high-intensity mix is designed to boost energy and mental clarity, allowing you to face whatever the day throws at you confidently. It is the most effective B12 vitamin for boosting energy levels. Finally, Himalayan organic vitamin B12 tablets are important for maintaining healthy skin, hair, and nails since it aids in cell reproduction.

Inlife Vitamin B-12

Because it contains vitamin B12, alpha-lipoic acid, folic acid, and other components, Inlife vitamin B12 tablets are unquestionably the best vitamin B12 tablets in India. It also aids in the maintenance of optimum energy levels throughout the day. Furthermore, for vegans, it is the greatest B12 vitamin. Each bottle has 60 pills in it, which is enough for a 60-day supply.

Nature Made Vitamin B-12

Vitamin B12 from Nature Made comes with 200 unflavored pills. It is India's top vitamin B12 tablet. One pill should be taken once a day with a meal. Take with water before and during intake to make swallowing easier. It's also a completely vegetarian dietary supplement. Nature-made provides you with 100 % legitimate products, genuine USA imports acquired directly from the manufacturer and approved US suppliers.

21 Century Vitamin B-12

There are 110 sublingual pills in the 21st Century B12 vitamin supplement. For best results, take one tablet daily with any meal or as advised by your healthcare practitioner. Vitamin B12 for the twenty-first century is also available in a cherry flavour. With its rapidly-dissolvable sublingual pills, it also helps your body's nerves and blood cells. Vitamin B12 is present in each pill in the amount of 2500 mcg.

Natural Factor Vitamin B-12

Vitamin B12 from Natural Factor helps neuron function, energy synthesis, and red blood cell development. It comes in a box of 90 chewable pills, each containing 1000mcg of methylcobalamin. It boosts immunity and helps to enhance energy by creating red blood cells. It's a dietary supplement for vegetarians. It's also a chewable pill that dissolves quickly.

Vitamin B12 Deficiency 

A vitamin B12 deficiency can cause fatigue, weakness, numbness, and tingle in the fingers and toes, and other symptoms.

Older persons who don't make enough hydrochloric acid in their stomach to absorb the vitamin naturally via food are at risk of vitamin B12 deficiency. Due to poor absorption, those with digestive illnesses, including Crohn's disease and celiac disease and those who have had weight loss surgery or gastrointestinal surgery may be deficient in B12.

Other folks include those who do not consume a lot of animal products. Vegetarians and vegans should have their vitamin B12 levels checked by their doctor. People who consume too much alcohol are also at risk of developing a B12 deficiency.

Anaemia is caused by a lack of vitamin B12 in the body, which prevents the body from producing enough healthy red blood cells. Red blood cells transport oxygen throughout the body. The body will not operate correctly if there aren't enough cells supplying oxygen to your tissues and organs.

Vitamin B12 insufficiency can cause the following symptoms:

  • Irregular heartbeat
  • Loss of weight
  • Delicate tongue
  • Irritability/mood swings
  • Anaemia
  • Numbness or tingling.
  • Fatigue
  • Breathing problems
  • Dizziness
  • Vitiligo
  • Yellow/Pale skin
  • Muscle deterioration
  • Unstable motions
  • Loss of memory
  • Confusion

Frequently Asked Questions

1. Are there any vitamin B12 fruits?

Vitamin B12 fruits are rare to find, yet that is no reason to avoid eating them. Folic acid, another B vitamin that your body may need, is abundant in most fruits. Fruit is also a good source of fibre. Obesity, heart disease, and diabetes can all be reduced by eating a high-fibre diet.

2. Is vitamin B12 good for hair?

B12 aids in the creation of oxygen-rich red blood cells, which nourish hair follicles, promoting healthy hair development. Keratin is a protein that makes up your hair. This chemical is no longer alive, which is why getting your hair trimmed doesn't hurt.

3. How common is vitamin B12 deficiency in India?

Suppose persons with levels between 200 and 300 pg/ml are deemed borderline deficient. In that case, the prevalence of vitamin B12 insufficiency in the Indian population is at least 47 %, and just 26 % of the population may be vitamin B12 adequate.

The Bottom Line

Vitamin B12 is a necessary component of the human diet. Many organs in the body rely on it for growth and appropriate functioning. You should strive to get your daily vitamin B12 requirement from foods that naturally contain the vitamin. If you're not sure if you're receiving enough vitamin B12, talk to your doctor about obtaining a blood test, eating the right foods, and potentially supplementing your diet.

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