You can increase your vitamin B12 levels primarily through dietary changes, supplementation, or, in some cases, injections prescribed by a doctor.
Dietary Sources of Vitamin B12
Consuming foods naturally rich in vitamin B12 is a great starting point. Here's a list of B12-rich food sources:
-
Animal Products:
- Meat (beef, lamb, pork)
- Poultry (chicken, turkey)
- Fish (salmon, tuna, trout)
- Shellfish (clams, mussels)
- Eggs
- Dairy products (milk, cheese, yogurt)
-
Fortified Foods (especially for vegetarians and vegans):
- Fortified breakfast cereals
- Nutritional yeast
- Plant-based milks (almond, soy, oat)
Table of Common Foods and B12 Content (mcg per serving)
| Food | Serving Size | B12 Content (mcg) |
|---|---|---|
| Beef Liver | 3 ounces | 70.7 |
| Clams | 3 ounces | 98.9 |
| Salmon (Sockeye) | 3 ounces | 2.6 |
| Milk | 1 cup | 1.2 |
| Egg | 1 large | 0.6 |
Source: Varies. Check nutrition labels for specific values.
Vitamin B12 Supplements
If dietary changes are insufficient, vitamin B12 supplements are readily available over-the-counter. These come in various forms:
- Oral Supplements: Tablets, capsules, and chewables. Many oral supplements contain cyanocobalamin, a form of B12 that the body needs to convert. Look for supplements containing methylcobalamin, a more readily usable form.
- Sublingual Supplements: Dissolve under the tongue and are absorbed directly into the bloodstream. This may be beneficial for those with absorption issues.
The recommended daily allowance (RDA) of vitamin B12 for adults is 2.4 micrograms (mcg). However, needs may vary based on age, diet, medical conditions, and medications. Consult with a healthcare professional to determine the appropriate dosage for you.
Vitamin B12 Injections
For individuals with conditions affecting B12 absorption, such as pernicious anemia, atrophic gastritis, or certain gastrointestinal disorders, vitamin B12 injections may be necessary. Injections bypass the digestive system, delivering B12 directly into the bloodstream.
- Pernicious Anemia: This autoimmune condition prevents the body from producing intrinsic factor, a protein needed to absorb vitamin B12. Injections are a common treatment.
- Malabsorption Issues: Conditions like Crohn's disease or celiac disease can impair B12 absorption.
Vitamin B12 injections are administered by a healthcare professional.
Considerations and Precautions
- Consult a doctor: Before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications, consult your doctor. They can assess your B12 levels and determine the best course of action.
- Vegans and Vegetarians: Individuals following vegan or vegetarian diets are at higher risk of B12 deficiency and should prioritize fortified foods or supplements.
- Age: As people age, their ability to absorb B12 from food may decrease. Supplementation may be needed.
