5 additional diet tips to boost production of vitamin B12

Cobalamin, another name for vitamin B12, is a necessary nutrient that is needed to build red blood cells, make DNA, and sustain nerve function. Although this vitamin cannot be produced by the human body, it can be acquired through food and supplements. It is recommended to consume at least 2.4 micrograms of vitamin B12 daily. Here are 5 dietary suggestions to help us naturally raise our levels of vitamin B12.

Add more animal-based foods

Vitamin B12 is primarily found in animal products.Including a variety of these foods in our diet can significantly enhance our B12 intake. Foods like chicken, fish, eggs, and dairy products are rich in this vital nutrient. According to a study published in the American Journal of Clinical Nutrition, regular consumption of these animal-based foods can help maintain adequate B12 levels in the body.

Choose fortified foods

For vegetarians and vegans, fortified foods are a good source of Vitamin B12. Many plant-based milks, breakfast cereals, and nutritional yeasts are fortified with B12. A study by the National Institutes of Health found that individuals who consume fortified foods regularly have better B12 levels compared to those who do not. When choosing fortified foods, read labels carefully to ensure they provide an adequate amount of B12.

Eat more organ meats

Organ meats such as liver and kidney are incredibly nutrient-dense and particularly high in Vitamin B12. For example, lamb liver provides more than 3000% of the daily value per serving. A study in the Journal of Nutrition suggests that consuming organ meats can be an effective strategy for increasing B12 intake, especially for individuals with deficiencies.

Supplement wisely

Sometimes, diet alone may not be sufficient to meet our Vitamin B12 needs, especially for older adults or those with absorption issues. In such cases, B12 supplements can be very beneficial. According to a study from the University of Maryland Medical Center, B12 supplements can effectively increase B12 levels and help prevent deficiencies. Consult with a doctor before starting any supplement regime to determine the appropriate dosage.

Fermented food to the rescue

Fermented foods like paneer, Dosa, and Idli can also contribute to your B12 intake. These foods are produced through a process that involves bacteria, some of which can produce Vitamin B12. A study published in the journal Nutrients highlights the potential of fermented foods to provide bioavailable B12, although the levels can vary widely.