Vitamin B12, also known as cobalamin, is an essential nutrient that plays a vital role in nerve function, red blood cell production, and DNA synthesis. The body cannot produce B12 on its own, so it must be obtained through diet or supplements. A deficiency can lead to a range of physical, neurological, and psychological symptoms, including fatigue, weakness, pale skin, headaches, and even more severe issues like nerve damage and cognitive difficulties. Recognizing the early signs of B12 deficiency is crucial, as long-term deficiencies can cause irreversible damage. Adults need approximately 2.4 micrograms of vitamin B12 daily, with slightly higher requirements for pregnant and breastfeeding women.

Here are eight food sources that can help you combat vitamin B12 deficiency:

1. Clams and Shellfish: Clams are one of the most concentrated natural sources of vitamin B12. A 3-ounce serving of cooked clams provides a staggering 84 micrograms of B12, exceeding the daily requirement by over 3000%. Other shellfish like mussels and crab are also excellent sources.

2. Fish (Salmon, Tuna, Sardines): Fish is an excellent source of B12. A 3.5-ounce serving of cooked salmon contains about 4.8 micrograms of B12, which is twice the daily requirement. Tuna and sardines are also rich in this essential vitamin. Fatty fish like trout are also great sources of vitamin D and omega-3 fatty acids.

3. Organ Meats (Liver, Kidneys): Organ meats, such as liver and kidneys, are among the richest sources of vitamin B12. Cooked beef liver contains a substantial 70.7 micrograms of B12 per 3-ounce serving. While organ meats are high in cholesterol and saturated fat, they can be consumed in moderation to boost B12 levels.

4. Meat and Poultry (Beef, Mutton, Chicken, Turkey): Lean meats like beef, mutton, chicken, and turkey provide varying amounts of vitamin B12. Ground turkey delivers about 1.6 micrograms per serving. While chicken has less B12, it still contributes to the daily intake.

5. Eggs: Eggs are an accessible and affordable source of vitamin B12. Two large eggs provide approximately 1.1 micrograms of B12. The B12 is concentrated in the yolk, making whole eggs a better choice for B12 intake.

6. Dairy Products (Milk, Yogurt, Cheese): Milk, yogurt, and cheese contribute to B12 intake. One cup of low-fat milk provides about 54% of the daily B12 needs, while yogurt offers around 43%. The probiotics in yogurt may also enhance digestive health and nutrient absorption.

7. Fortified Foods (Cereals, Plant Milks, Nutritional Yeast): Fortified foods are a crucial source of B12 for vegans and vegetarians. Many breakfast cereals are fortified with vitamin B12. Fortified plant-based milks like soy or almond milk can provide a significant amount of B12. Nutritional yeast, a popular vegan ingredient, is often fortified with B12 and can be used in various dishes.

8. Shrimp: Shrimp is a low-calorie source of vitamin B12. It also provides high-quality protein and essential minerals, contributing to overall health and immunity.

If you suspect you have a vitamin B12 deficiency, it is important to consult a healthcare professional. They can conduct a blood test to check your B12 levels and recommend appropriate treatment, which may include dietary changes, supplements, or B12 injections.