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6 min

What foods are rich in vitamin B12?

Because food is the number one source of nutrients, it is essential to compose your meals with the right products, those that meet your body's needs.   

In the series of our guides on nutrition, we share with you the tips to finally know where to find vitamin B12 in food. Animal products, vegan products and food supplements, we tell you everything about this essential nutrient!

foods rich in vitamin B12

The importance of vitamins for the body

Being healthy means feeling physical and mental well-being on a daily basis. We could also say feeling good about ourselves and our bodies, that state where the body functions properly. From diet to sleep and physical activity, you have the choice to take care of yourself.    

And if we meet most of our body's needs through what we eat, we have to admit that the nutritional value of fruits and vegetables decreases over the years. The solution? Focus on the right foods and supplement with food supplements when necessary.

Fatty acids, vitamins, minerals or amino acids, several nutrients are essential for the body to function well. Today, let's zoom in on vitamin B12 (also known as cobalamin), one of the essential nutrients for good health of the body!    

Before sharing with you the foods rich in vitamin B12 to put on your plate, we summarize the fields of action of this essential health :

  • Cellular renewal;
  • Regeneration of neurons;
  • Balance of the nervous system;
  • Red blood cell production;
  • Strengthening of the bone system;
  • Strengthening the immune system;
  • Assimilation of proteins and fatty acids.   

So make sure you get enough vitamin B12 from your diet or supplement to meet your body's needs.    

Yes, if the body does wonders, it does not synthesize B12! This is why it is all the more important to be vigilant. To compensate, the human body is able to stock up on vitamin B12 in the liver in large quantities, as well as in the brain and heart.    

So, who should take B12? If we all need it to be in good shape, it is a vitamin that is particularly recommended for vegans and vegetarians who do not get it in their diet.    

Because vitamin B12 plays an important role in the proper development of the fetus, it is also recommended for pregnant women. And to allow the baby to build up its reserves from an early age, it is an ideal nutrient for nursing mothers.    

Tip: the effectiveness of vitamin B12 is enhanced when combined with other B vitamins, such as B6 or B9.    

Fatigue, shortness of breath, digestive problems or irritability... Eat foods rich in vitamin B12 before the first signs of deficiency creep into your life.    

In the kitchen!

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foods rich in vitamin B12

Vitamin B12

Vitamin B12 in its active and bioavailable form, methylcobalamin.

  • ✅ Natural & bioavailable form
  • ✅ Optimal dosage (1,000 μg per capsule)
  • ✅ 100% clean
  • ✅ 4 months of treatment
See the product

Foods rich in vitamin B12 to eat for good health

In the top of the foods rich in B12, we find mainly foods of animal origin such as offal, seafood or dairy products.    

The best way to consume these vitamin B12-rich foods is to cook them in a healthy way to maintain their nutritional value. The good news is that this vitamin is heat resistant! Simmered or steamed dishes are therefore perfect for taking full advantage of it.    

But if omnivores will be delighted to learn this news, we also think of vegetarians and vegans who also need B12. Between personal convictions and the ecological context, the number of people who do not consume food derived from animal exploitation continues to grow every year.    

Discover sources of vitamin B12 adapted to all organisms!


Liver, kidneys, brains or cheeks, you can indulge yourself with offal, which is rich in vitamin B12 and considered to be good for your health. You can also eat certain cuts of meat, especially those from beef, but prefer offal, which is much richer.    

Visit your local butcher or farmer to get your fill of vitamin B12 easily! 

Fatty fish

We cook mackerel, sardines, salmon, trout and tuna. These gifts from the sea are perfect for meeting B12 needs.    

While fatty fish are excellent for your health, both for their B12 content and for the other vitamins they contain, give preference to those from sustainable fishing methods. Rich in proteins and minerals, include them in your meals and take advantage of their benefits!

The products of the sea

We remain in the seafood with shellfish, nutrient bombs, but especially perfect candidates to fill up on colobamine.   

Oysters, shrimps, crabs, mussels, edible crab, lobster or clams: a wide choice to treat yourself while taking care of your health, and be in great shape.

Eggs and dairy products

In the family of foods rich in B12, we present you with eggs and dairy products. When it comes to eggs, choose the yolk to get the most out of the benefits. To be eaten raw or runny, they are excellent for your taste buds and for your health! As for dairy products, treat yourself to yogurt or cheese.    

Although this vitamin is found mainly in animal products, the benefits of B12 can also be found in foods suitable for a vegan diet.

We recommend

Vitamin B12

Vitamin B12 in its active and bioavailable form, methylcobalamin.

  • ✅ Natural & bioavailable form
  • ✅ Optimal dosage (1,000 μg per capsule)
  • ✅ 100% clean
  • ✅ 4 months of treatment
See the product

List of foods rich in B12 for our vegan friends

"Is vitamin B12 really for omnivores ? Yes, it is true that we get most of our vitamin B12 from offal, seafood, fish, meat, eggs and dairy products. BUT, you can also take advantage of some non-animal foods to fill your vitamin B12 reserves.   

Unfortunately, fruits and vegetables cannot be counted on, or only in minute quantities. They do not meet the body's needs. To compensate, we rely on other products such as nutritional yeast or certain seaweeds, foods rich in vitamin B12 and good for the health!    

Beware, if these foods contain colobamine, they are not sufficient to meet the body's needs. If these vegan products are less rich than offal, the quantity of B12 is also less assimilable by the body, which is why it is strongly recommended to take a course of food supplements in order to replenish the stock.

Food yeast

A real nutritional bomb rich in protein, fiber, iron and potassium, nutritional yeast provides the body with colobamine. Sprinkled on all your dishes, it brings a cheese flavor and a few notes of hazelnut. A treat for the taste buds as well as for your health!

Be sure to check the package to see if your nutritional yeast contains vitamin B12, as this is not always the case. It is usually added since it does not contain it naturally. 


Dulse, nori, aonori, sea lettuce, chlorella or spirulina, the seaweed family is a good source of vitamin B12 for our vegan friends! But be careful, the quality must be there (the drying process can reduce bioavailability).

In addition to diet, taking a vitamin B12 supplement is an excellent way to meet your needs! Vitamin B12 exists in different forms such as hydroxocobalamin, cyanocobalamin, adenosylcobalamin or methylcobalamin. To assimilate it well, we recommend the latter which is known for its bioavailability!

Supplement your dietary intake with vitamin B12

If it is not possible for you to ensure sufficient intakes of B12 through food, taking a vitamin B12 dietary supplement will be an excellent way to meet your needs! 

Vitamin B12 exists in different forms such as hydroxocobalamin, cyanocobalamin, adenosylcobalamin or methylcobalamin. To assimilate it well, we recommend the latter, known for its excellent bioavailability!


Co-founder of NOVOMA

Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective active ingredients, carefully chosen and 100% clean, to best meet the needs of the body.

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