One of the functions of vitamin B12 is to help keep the blood cells and nerves of the body healthy. It also plays a major role in DNA production and helps in preventing anemia, which is a general term referring to the low amount of red blood cells. It may also refer to having an abnormally fewer amount of hemoglobin in every red blood cell. Hemoglobin or Hb is a protein that can be found in red blood cells, which carries oxygen in different parts of the body and also gives blood a red hue.

Getting Vitamin B12

Since the body cannot produce vitamins, people should get it by going outdoors in the sun or from the foods and drinks they consume. The problem is during the winter season, there is not enough sunlight, and in the case of food, there are some who find it difficult to absorb the vitamin from food. Because of this, between 1.5% and 15% of the population in the UK are suffering from vitamin B12 deficiency.

Pregnant or breastfeeding women, as well as vegetarians, are also at high risk of becoming vitamin B12 deficient. This is why they have to closely monitor their diets to ensure they are getting adequate amounts of vitamin B12. Good thing, some foods are rich in vitamin B12, which you can include in your diet to prevent becoming deficient. What are these


These are small shellfishes with rubbery consistency and are packed with huge amounts of nutrients. Clams are a good source of lean protein, and they also have high concentrations of vitamin B12. This food is also high in antioxidants.

vitamin b12 sources for deficiency
vitamin b12 sources for deficiency nakoangchul - Pixabay


Beef is also rich in vitamin B12. A grilled flat iron steak can provide you with nearly 200% of the RDI for vitamin B12. The same type of steak also contains substantial amounts of vitamins B3, B2, and B6.

Animal Kidneys and Liver

Some of the most nutritious foods that you can get your hands on are organ meats. Kidneys and liver, particularly those coming from lambs, are very rich in vitamin B12. Lamb's liver is also very high in selenium, vitamin B2, vitamin A, and copper. Lamb, beef, and veal kidneys contain high amounts of vitamin B12 and can provide you with 13,000% of the RDI for each serving.


Sardines are a type of saltwater fish with small, soft bones. You often get them canned in sauces, water, or oil. If you live near the sea or a fishermen’s wharf, you may be able to get fresh versions of them. This fish type is very nutritious as it contains almost every single nutrient in rich amounts.

Fortified Cereal

For vegetarians and vegans, they can get their vitamin B12 requirement in fortified cereals as this food is made synthetically and does not come from animal sources. Studies have shown that regularly consuming fortified cereals can increase your vitamin B12 concentration.

For those who are at risk of vitamin B12 deficiency, there are available supplements that they can take. Pregnant or breastfeeding women, adults, persons with intestinal issues, vegetarians, and vegans, as well as those who just had stomach surgery, can safely take vitamin B12 supplements.