Feeling drained? 7 vitamin B12 foods that can recharge your energy

Vitamin B12 is a powerhouse nutrient essential for energy production, nerve health, and brain function. Deficiency can leave you feeling constantly tired, lightheaded, or mentally foggy. Since our bodies cannot produce B12 naturally, it must come from diet or supplements. Studies, such as the comprehensive review by the National Institutes of Health (NIH) Office of Dietary Supplements and research published by Watanabe on vitamin B12 sources and bioavailability, highlight the importance of including B12-rich foods for maintaining energy and neurological health. Whether you are a meat lover, vegetarian, or vegan, adding the right B12-rich foods to your meals can help recharge your body and sharpen your mind.



Foods that can boost your vitamin B12 levels

1. Eggs: A simple, nutrient-dense source of B12

Eggs, especially the yolks, are loaded with vitamin B12 along with protein and healthy fats. A single large egg provides about 0.5 micrograms of B12, which is nearly 20% of the daily requirement. Including boiled eggs at breakfast, scrambled eggs with vegetables, or even adding hard-boiled eggs to salads can significantly improve B12 intake. For those who don’t consume meat daily, eggs serve as an affordable and versatile option.


2. Fortified breakfast cereals: Practical for vegetarians

Fortified breakfast cereals are one of the easiest ways for vegetarians and vegans to include B12 in their diets. Options such as cornflakes, bran flakes, puffed rice, and whole-grain oats are often enriched with B12 and other essential vitamins. Eating a bowl of fortified cereal with milk or a plant-based alternative provides a convenient boost. Since B12 levels vary across products, checking nutrition labels is important. Consistent intake of fortified cereals can help maintain energy levels without drastic diet changes.


3. Nutritional yeast : A vegan-friendly and flavorful source

Fortified nutritional yeast is a favorite among plant-based eaters, offering up to 24 micrograms of B12 in just a few tablespoons. It adds a nutty, cheesy flavor to pastas, soups, popcorn, and even mashed potatoes. Beyond its taste, it also provides protein and other B vitamins. For vegans who may lack access to animal-based B12, nutritional yeast is an easy, tasty, and reliable way to meet daily needs.


4. Fish and seafood: Rich in natural B12

Fish and shellfish are among the most concentrated sources of B12. Varieties like salmon, tuna, sardines, trout, mackerel, and clams are particularly nutrient-dense. For instance, just 3 ounces of clams can provide over 80 times the daily B12 requirement. Regular consumption of seafood not only boosts B12 intake but also delivers omega-3 fatty acids, which support heart and brain health. Grilled salmon or sardine salad sandwiches are simple and delicious ways to incorporate them.


5. Dairy products: Everyday staples with hidden benefits

Milk, yogurt, and cheese are easy-to-access sources of B12. A single cup of milk provides about 1 microgram, while yogurt and cheeses like Swiss or mozzarella also contain good amounts. Dairy products are especially beneficial for those who do not eat meat but include animal products in their diet. Pairing fortified milk with breakfast cereal or snacking on yogurt parfaits ensures a steady supply of B12 while also adding calcium for bone strength.


6. Poultry and lean meats: High-quality protein with B12

Chicken, turkey, and lean cuts of beef are reliable providers of B12. A small serving of beef liver, for instance, can exceed the daily requirement by several times. Poultry dishes, such as grilled chicken breast or turkey sandwiches, can make regular meals healthier and more balanced. These foods also supply iron and zinc, which work alongside B12 to keep energy levels high and the immune system strong.


7. Fortified plant-based milk alternatives: Vegan-friendly choice

For those who avoid dairy, fortified soy milk, almond milk, oat milk, and coconut milk are excellent substitutes. Many of these plant-based drinks are enriched with B12 and other nutrients like calcium and vitamin D. A single cup can provide between 1–3 micrograms of B12, depending on the product. Adding fortified plant-based milk to coffee, smoothies, or cereals is a simple way for vegans to maintain healthy B12 levels.