Vitamin B12 foods – how to provide your body with the right nutrients
Do you watch what you eat, but still feel tired and exhausted sometimes? Then it might help to take a look at your vitamin B12 intake. Vitamin B12 is essential for energy, concentration, and strong nerves—and many people don’t even know which foods contain it.
Which foods contain vitamin B12?
Vitamin B12 is found almost exclusively in animal-based foods. This is because only microorganisms can produce the vitamin—animals absorb it through their food and intestinal bacteria.
Did you know?
Several studies show that a significant proportion of the population has low vitamin B12 levels—especially people with malabsorption disorders or those who eat little meat or animal products. 1
Since your body cannot produce vitamin B12 itself, you need to consume it regularly through your diet—or supplement it with appropriate preparations.
Foods with a particularly high vitamin B12 content
If you want to know which foods are rich in vitamin B12, here is an overview of the best natural sources:
Salmon, herring, mackerel, or mussels 2,3
They are among the absolute top suppliers. The vitamin B12 they contain is particularly easy for your body to absorb.
Meat and offal 2
Beef liver is by far the frontrunner: even small amounts cover your daily requirement. Beef and poultry also provide significant amounts.
Dairy products 2,3
Cheese and yogurt are good additions, especially if you eat little meat. Although their B12 content is lower, consuming them regularly contributes to your intake.
Even small portions of these foods can help replenish your vitamin B12 stores.
Even small portions of these foods can help replenish your vitamin B12 stores.
Foods rich in vitamin B12: Table
Want to know which foods are particularly rich in vitamin B12? This overview shows you at a glance where you can find the most vitamin B12—and how well your body can metabolize it.2,3,4,5
food
category
vitamin B12 (µg/100 g)
suitability
beef liver
meat/offal
80
very high content
herring
fish
8
very easily digestible
salmon
fish
4-9
good source
eggs
dairy products
0,9–1,4
supplementary source
gouda
dairy products
2,2
suitable for every day
plant-based drink (fortified)
plant-based
0,8-2
only suitable with fortification
Note: The vitamin B12 content may vary depending on how the food is prepared—some of it is lost during cooking or frying.
Foods rich in vitamin B12: Table
beef liver
category
vitamin B12
suitability
meat/offal
80 (µg/100 g)
very high content
herring
category
vitamin B12
suitability
fish
8 (µg/100 g)
very easily digestible
salmon
category
vitamin B12
suitability
fish
4-9 (µg/100 g)
good source
eggs
category
vitamin B12
suitability
dairy products
0,9 – 1,4 (µg/100 g)
supplementary source
gouda
category
vitamin B12
suitability
dairy products
2,2 (µg/100 g)
suitable for every day
plant-based drink (fortified)
category
vitamin B12
suitability
plant-based
0,8-2 (µg/100 g)
only suitable with fortification
Note: The vitamin B12 content may vary depending on how the food is prepared—some of it is lost during cooking or frying.
Plant-based alternatives and fortified products
Plant-based foods do not naturally contain any usable vitamin B12. Although there are often tips circulating about algae, sauerkraut, or fermented products, these usually only provide B12 analogues, i.e., forms that your body cannot use.
If you follow a plant-based diet, you can opt for fortified foods. Some plant-based drinks, breakfast cereals, and meat substitutes contain added vitamin B12. Always check the information on the packaging.6,7
According to the German Nutrition Society (DGE), such products are helpful, but often not sufficient on their own.
Vibe®—the bonus for vegans and vegetarians*
- Highly concentrated vitamin B12 for your daily needs
- 100 percent certified vegan
- Easy to use
How to meet your daily requirements
According to the DGE, adults need around 4 µg of vitamin B12 per day.9 That may not sound like much, but not all foods provide the same amount. For example: 8,2
- 1 serving of salmon (100 g) = approx. 4 µg
- 2 eggs + 1 glass of milk = approx. 2 µg
- 30 g Gouda = approx. 0.66 µg
Tip: Combine different foods throughout the day—this improves absorption. With a varied diet, you can easily meet your needs as long as you consume animal products.
Vitamin B12 for vegans and vegetarians
For vegetarians, it can sometimes be difficult—for vegans, it is almost impossible to meet their nutritional needs without supplementing their diet.
The best solution:
- Regularly incorporate fortified foods into your diet.
- Using supplements –according to the DGE, the safest method of meeting nutritional requirements5
Have your blood levels checked regularly to be on the safe side.
Frequently asked questions about vitamin B12 foods
Which foods contain vitamin B12?
Fish, meat, and dairy products are among the foods with the highest vitamin B12 content.2
Which vegetarian foods are good sources of B12?
If you are looking for good vegetarian sources of vitamin B12, cheese and dairy products are the right choice.2
Are there any plant-based foods that contain real vitamin B12?
Plant-based foods are only suitable if they have been fortified—natural plant sources are unreliable.7,8
How much vitamin B12 do I need every day?
According to the German Nutrition Society, adults need around 4 µg of vitamin B12 per day.9
Can I get vitamin B12 from nuts?
No, nuts do not contain any usable B12. Instead, opt for fortified plant-based or animal-based products.
*Vibe® is a vitamin B12 supplement used to treat a specific type of anemia. It is used in adults for the long-term treatment of anemia caused by vitamin B12 deficiency (called pernicious anemia) after blood levels have been brought back to normal through treatment with vitamin B12 injections.
You may also be interested in
Vibe® 1 mg tablets provide your body with a targeted high dose of vitamin B12 – certified vegan, scientifically proven, and developed in Germany.
Are you getting enough vitamin B12?
Fatigue, concentration problems, or tingling in your fingers? What could be behind a vitamin B12 deficiency.
When your body needs more
Learn how high doses of vitamin B12 work, when they are necessary, and how they can be administered.
1 Azzini, Elena, u. a. „A Brief Review on Vitamin B12 Deficiency Looking at Some Case Study Reports in Adults“. International Journal of Molecular Sciences, Bd. 22, Nr. 18, 2021, S. 9694, https://doi.org/10.3390/ijms22189694.
2 Watanabe, Fumio. „Vitamin B12 Sources and Bioavailability“. Experimental Biology and Medicine (Maywood, N.J.), Bd. 232, Nr. 10, 2007, S. 1266–1274, https://doi.org/10.3181/0703-MR-67.
3 Measure, Vitamin B.-12 Per. „Nutrients: Vitamin B-12 (μg)“. Usda.gov, www.nal.usda.gov/sites/default/files/page-files/Vitamin%20B-12.pdf. Zugegriffen 21. Oktober 2025.
4 Watanabe, Fumio, u. a. „Salmon Meats and By-Products as Excellent Sources of Vitamin B12“. Fisheries Science: FS, Bd. 91, Nr. 3, 2025, S. 405–415, https://doi.org/10.1007/s12562-025-01869-3.
5 „Vitamin B₁₂“.DGE, www.dge.de/gesunde-ernaehrung/faq/vitamin-b12/. Zugegriffen 30. Oktober 2025.
6 „Vitamin B12“. Nih.gov, ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Zugegriffen 21. Oktober 2025.
7 van den Oever, Sabrina P., und Helmut K. Mayer. „Biologically Active or Just “Pseudo”-Vitamin B12 as Predominant Form in Algae-Based Nutritional Supplements?“ Journal of Food Composition and Analysis: An Official Publication of the United Nations University, International Network of Food Data Systems, Bd. 109, Nr. 104464, 2022, S. 104464, https://doi.org/10.1016/j.jfca.2022.104464.
8 „Vegane Ernährung“. DGE, www.dge.de/gesunde-ernaehrung/faq/faqs-vegane-ernaehrung/. Zugegriffen 21. Oktober 2025.
9 „Vitamin B₁₂ (Cobalamine)“. DGE, www.dge.de/wissenschaft/referenzwerte/vitamin-b12/. Zugegriffen 21. Oktober 2025.
