Vitamin B12 and Diet

Your body needs vitamin B12 to help keep your nerves and red blood cells healthy and to make DNA, the genetic material in your cells. If you don’t get enough vitamin B12 you might develop anaemia and feel tired and weak.

Vitamin B12 is only naturally found in animal products such as meat, fish, seafood, poultry, eggs, milk, yogurt and cheese. It is also added to some foods and beverages like fortified plant-based products and meat substitutes.

Plant-based diets Vegan and vegetarian diets need to be planned carefully to meet vitamin B12 needs. If you follow a plant-based diet and avoid all animal products including eggs, milk, yogurt and cheese, you’ll need to get vitamin B12 from fortified foods and/or a supplement.

Below is a table of food that are sources of Vitamin B12. Please note that amounts may vary, and this is just a rough guide. Please check specific manufacturer details for accuracy.