10 Vitamin B12 Foods To Boost Your Energy Naturally

Vitamin B12 keeps your nerves and blood cells healthy and supports energy levels throughout the day. You can’t make this nutrient on your own, so your diet matters.

Knowing which foods give you the best sources of vitamin B12 helps you stay healthy and avoid fatigue or weakness.

You can find B12 in both animal foods and fortified plant options that fit different eating styles. This guide highlights ten foods that supply strong amounts of vitamin B12, from fish and shellfish to fortified grains and plant-based choices.

Clams

When you eat clams, you get one of the best natural sources of vitamin B12. Just a small serving provides far more than your daily need for this nutrient.

Clams also supply protein, iron, and potassium, which support your energy levels and help your cells work properly. When cooked, clams can have over 80 micrograms of vitamin B12 in three ounces.

That’s much higher than most other foods. If you want to boost your B12 intake quickly, a single serving of clams does the job.

You can enjoy clams steamed, in soup, or with pasta. Choose fresh or frozen clams and cook them until the shells open to keep them safe to eat.

If you don’t eat seafood often, adding clams to your diet once in a while can still make a big difference in your B12 levels.

Beef liver

When you eat beef liver, you get one of the best natural sources of vitamin B12. A small 3-ounce serving can give you much more than your daily requirement.

Beef liver also provides other important nutrients like iron, vitamin A, and several B vitamins. These help support energy production, brain health, and red blood cell formation.

The strong flavor might take some getting used to, but many people enjoy it when cooked properly. You can prepare beef liver by pan-frying it with onions or adding small pieces to stews for a milder taste.

Choose fresh or frozen liver from grass-fed beef whenever possible for the best nutrient quality. Eating it once or twice a week is usually enough to gain its benefits.

Trout

Trout serves as a reliable source of vitamin B12. A small 3-ounce serving of cooked trout gives you about 5 micrograms of B12, which easily covers your daily need.

Trout also provides lean protein and omega-3 fatty acids, which support your heart and brain. When you choose baked or grilled trout, you get these benefits without much added fat.

If you enjoy variety, try rainbow trout. It has a mild flavor that works well with vegetables, rice, or salads.

You can season it with herbs, lemon, or spices to match your taste. Cooking trout at home takes only a few minutes, making it an easy choice for a quick meal.

Whether you buy it fresh or frozen, trout helps you maintain healthy B12 levels while adding more nutrient-rich fish to your diet.

Salmon

Salmon stands out as one of the richest natural sources of vitamin B12. A small 3-ounce serving can provide more than enough of your daily B12 needs.

Wild-caught varieties like Sockeye and Chinook usually contain higher levels of B12 than farmed Atlantic salmon. The darker, oilier parts—especially the meat closer to the skin, head, and belly—hold the most nutrients.

In addition to B12, salmon offers healthy omega-3 fats and vitamin D. These nutrients support your heart, brain, and immune system.

You can bake, grill, or poach salmon to keep it flavorful without adding much fat. Pair it with vegetables or whole grains for a complete meal that supports your energy and overall health.

Crab

Crab delivers a big dose of vitamin B12. A 3-ounce serving of cooked crab meat provides around 10 micrograms of B12.

Crab also offers good amounts of protein and minerals like zinc and magnesium. These nutrients help your body make red blood cells and support a healthy immune system.

Choosing fresh or steamed crab instead of fried versions can keep the meal lighter and healthier. You can enjoy crab in salads, soups, or pasta dishes.

It has a mild, slightly sweet flavor that fits well with many foods. If you don’t eat animal products, fortified foods or supplements are other ways to meet your B12 needs.

Fortified cereals

Fortified cereals give you a reliable boost of vitamin B12, especially if you don’t eat meat or seafood. Manufacturers add vitamins and minerals to these cereals during production.

Brands like Kellogg’s, General Mills, and Kashi offer several options enriched with vitamin B12. Many whole‑grain or bran varieties include this nutrient, making them a good fit for your breakfast routine.

Pair your cereal with fortified plant milk, fruit, or nuts for a balanced meal. This combination adds fiber, healthy fats, and more vitamins to your diet.

When you buy cereal, check the nutrition label to confirm it’s fortified with B12. Eating fortified cereal regularly can help you meet the daily recommended amount of 2.4 micrograms.

Tuna

Tuna supplies a good amount of vitamin B12. A 3-ounce serving of cooked bluefin tuna can provide several times the daily recommended intake.

Tuna also gives you protein, selenium, and vitamin D. These nutrients support energy and body function.

You can eat fresh or canned tuna, depending on what you like. Canned versions are convenient and last longer, but fresh tuna offers a richer flavor.

If you watch your sodium intake, check the labels before buying canned options. Including tuna in your diet can support brain and nerve health thanks to its B12 content.

Nutritional yeast

Many vegan and vegetarian kitchens use nutritional yeast. It has a cheesy, nutty taste that works well in sauces, soups, or sprinkled on popcorn.

When fortified, nutritional yeast provides vitamin B12, a nutrient your body needs for red blood cell formation and nerve health. If you follow a vegan diet and don’t eat animal products, this fortified version can help you meet your B12 needs.

Not all brands are fortified, so check the label before you buy. Nutritional yeast also offers other B vitamins and protein, which support energy and metabolism.

A spoonful or two can boost flavor and nutrition in your meals without adding much fat or sodium. Choosing a trusted brand matters because tests have shown that nutrient amounts can vary.

For steady B12 intake, pair fortified nutritional yeast with other reliable sources or supplements.

Fortified soymilk

Fortified soymilk gives you a simple way to add vitamin B12 to your diet, especially if you avoid animal products. Manufacturers add the vitamin to help meet daily needs since soy itself doesn’t naturally contain B12.

You can drink it plain, pour it over cereal, or use it in smoothies and cooking. These habits help you include B12 regularly without much effort.

Check labels carefully, because not all soymilk brands contain added B12. Choose one that lists vitamin B12 on the nutrition facts panel.

Each cup can provide a good portion of the daily value when properly fortified. Most fortified soymilks also include calcium, vitamin D, and other nutrients.

Choosing a low-sugar or unsweetened version lets you enjoy the benefits without extra calories.

Seaweed

You might know seaweed best as the wrap on sushi rolls. It also offers small amounts of vitamin B12.

Among the types you can eat, nori has the most active form of the vitamin. The amount varies depending on the variety, where it grows, and how producers process it.

If you follow a plant-based diet, seaweed can add extra flavor and nutrients to your meals. However, scientists note that not all seaweed provides vitamin B12 your body can use.

Some species contain inactive forms that don’t meet your daily needs. Drying and heating methods can also lower its vitamin content.

You shouldn’t rely only on seaweed for B12. Use it as a healthy addition to soups, salads, or snacks.

Pair it with fortified foods or supplements to make sure you get enough of this essential nutrient.