Updated: 08-07-2025
Author: Ashrithe Pendkar
Vitamin B12 is also known as cobalamin. Vitamin B12 is a nutrient that is a water-soluble vitamin that is naturally present in a variety of foods.
Explore from here the list of Top 10 Sources of Vitamin B12 for Vegetarians and Non-Vegetarians.
Vitamin B12 is the largest and most complex vitamin known to humans.
Vitamin B12 produces energy metabolism for all parts of the body. It also contains amino acid and fatty acid metabolisms.
How is vitamin B12 produced?
Vitamin B12 is not produced by nature. It is not formed from plants, trees, animals, or even fungi. It is produced only by certain bacteria. Microorganisms such as bacteria and fungi will produce vitamin B12.
Few studies claim that fungi also don’t produce Vitamin B12, only a bacterium does this job. .
Top 10 Food sources of vitamin B12 for Vegetarians
1. Soy Products
2. Cheese
3. Milk and Yoghurt
4. Fortified Cereals
5. Egg
6. Yoghurt
7. Whey Powder
8. Yeast extract foods
9. Vegetables
10. All Fruits
Top 10 food sources of vitamin B12 for Non-Vegetarians
- Shellfish
- Liver (Beef)
- Oyster
- Chicken
- Crab
- Salmon
- Fish
- Lamb
- Meat
- Shrimp
Causes of Vitamin B12 Deficiency
- Atrophic gastritis, which occurs due to the stomach lining
- Surgeries used to remove some parts of the stomach and intestines, including weight loss surgeries
- Health diseases such as Crohn’s disease, celiac disease, bacterial growth, or a parasite
- Excess drinking
- Immune system disorders
- Long-term use of acidic drugs in the stomach
Symptoms of Vitamin B12 Deficiency
Vitamin B12 deficiency in the body will lead to many major and minor health issues. When the sources of vitamin B12 are less, the most common symptoms of vitamin B12 deficiency are given below.
- Joint pains
- Muscles ache and weakness
- Constant tiredness
- Mood variations
- Abnormal Heart Problems
- Poor dental health
- Appetite issues
- Memory disorders
- Dizziness
- Breathing difficulties
Also Read: Is Vitamin B17 a Fight Against Cancer?
Side Effects of Vitamin B12 Deficiency
Though there are different sources of vitamin B12, people usually lack getting enough amounts in their bodies due to their lifestyle.
If a vitamin deficiency is not treated at the right time, it will cause a severe effect on the following health conditions.
- Vitamin B12 deficiency can cause anaemia.
- Pale skin
- Weakness and tiredness
- Defects in vision
- Depression, memory loss
- Nerves problems
- Muscle weakness
- Increases fatigue
- Blindness
- Deafness
Health Benefits of Vitamin B12
For these reasons, you need Vitamin B12
- Helps in cancer prevention
- Improves brain health
- Decreases depression
- Improves heart health
- Maintains a proper digestive system
- Regulates nerve system
- Clears skin defects
- Increases energy levels
- Lowers the risk of Neurodegenerative Disease
- Helps in Healthy hair
Vitamin B12 intake according to age, gender, and health conditions
Adequate Intake
| Age | Male | Female | Pregnancy | Lactation |
| 0-6 months | 0.4 mcg | 0.4 mcg | ||
| 7-12 months | 0.5 mcg | 0.5 mcg | ||
| 1-3 years | 0.9 mcg | 0.9 mcg | ||
| 4-8 years | 1.2 mcg | 1.2 mcg | ||
| 9-13 years | 1.8 mcg | 1.8 mcg | ||
| 14-years | 2.4 mcg | 2.4 mcg | 2.6 mcg | 2.8 mcg |
Through this treatment, vitamin B12 is replaced in the missing area of the body. The vitamin B12 supplement tablets are available, which help in restoring vitamin levels in the body.
The treatment process is decided by the General Physician depending on the health issues and the general condition of the person.
Vitamin B12 or folate deficiency can be treated in various forms depending on the health condition of the person. The treatment of vitamin B12 deficiency will be either through injections or tablets.
Tips to increase Vitamin B12 Levels in the body
As vitamin B12 is an essential nutrient needed for the body, people usually won’t get enough amounts through food due to their eating habits. Here are a few tips to increase the quantity and sources of vitamin B12.
- Increase eating meat
- Add eggs to your everyday meal plan
- Increase dairy foods
- Start eating cereals for breakfast (especially for vegans)
- There are plenty of vitamin B12 supplements. Consult the doctor to know the right usage and dose of the supplements.
- Try to increase vitamin supplements in the body in organic and natural ways.
Eat natural! Stay Healthy! Go Organic!
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