List of Foods to Increase Vitamin B12 in the Body

Vitamin B12, commonly known as cobalamin, This one of the most important vitamins for the body. It is essential for making red blood cells, keeping the nervous system healthy, and increasing energy levels. 

Unfortunately, the human body cannot generate Vitamin B12 on its own, so you will have to get it from your diet.

Lack of Vitamin B12 may lead to fatigue, weakness, pale skin, dizziness, or mood swings.The good news is that eating more Vit B12-rich foods can naturally help you to acheive proper vit b12 levels.

Importance of Vitamin B12 in the Body

Before we discuss the food list, let's talk about why Vitamin B12 is important:

• Promotes red blood cell production and avoids anemia.

• Promotes brain and nerve health.

• Increases energy levels and lowers tiredness.

• maintains a healthy metabolism.

• Plays a role in DNA synthesis.

List of Foods Rich in Vitamin B12

Fish and Seafood – Fishes Like Salmon, tuna, sardines, and trout are great sources of Vitamin B12. Theese Fishes include not just this vitamin B12, but also omega-3 fatty acids, which promote brain and heart health. 

Eggs and Dairy Products – Eggs, especially the egg yolk, provide high levels of Vitamin B12, along with protein and healthful fats. Dairy items including milk, cheese, and yogurt are good option for everyday consumption. 

Shellfish – Clams, oysters, crabs, and lobsters are some of the richest sources of Vitamin B12. Even a little portion of clams can exceed the daily recommended intake. 

Plant-Based Options – Though limited, plant-based foods such as mushrooms and seaweed (nori) contain small levels of Vitamin B12. However, these sources may be insufficient to meet daily needs

How Much Vitamin B12 Do You Need?

Recommended daily intake of Vitamin B12 varies by age and lifestyle:

• Adults: 2.4 mcg per day

• Pregnant women: 2.6 mcg per day

• Breastfeeding women: 2.8 mcg per day

Signs You May Need More Vitamin B12

• Consistent fatigue or weakness.

• Pale or yellow skin.

• Mood swings, sadness, and memory issues

• Numbness or tingling in the hands and feet.

• Problems with balance or walking

If you have these symptoms, seek help from a dietitian or doctor.

Role of a Dietician in Vitamin B12 Management

A experienced dietician like Dietician Ashu Gupta, one of the best dieticians in Gurgaon, can help you:

• Identify vitamin B12-rich foods.

• Plan a healthy vegetarian or non-vegetarian diet.

• suggests required supplements.

• Provide advice on particular conditions such as pregnancy, PCOD, and diabetes.

Conclusion

Vitamin B12 is necessary for energy, cognitive function, and overall health. Because the body cannot create it, eating is the only method to ensure sufficient intake. There are numerous options for maintaining healthy Vitamin B12 levels, including fish, meat, eggs, and dairy, as well as fortified plant-based meals.