What foods can help in case of vitamin B12 deficiency


The b12 vitamin is one of the essential micronutrients for Health of people, since it performs different functions of vital importance in the body. Helps keep neurons healthy and Red blood cells, participates in the elaboration of DNA and contributes to keeping the structure of the human body healthy.

In addition, recently, researchers have linked the lack of this micronutrient to the premature appearance of gray hair. Specifically, the lack of vitamin B12 or thyroid alterations can contribute to the decrease of melanin synthesis in the hair follicle and favor the early appearance of gray hair.

However, the main danger of vitamin B12 deficiency in the body is the appearance of megaloblastic anemia, which is characterized by the production of irregular and large red blood cells. Thus, this type of anemia generates fatigue and weakness in people.

Absorption process by the body

To avoid the lack of vitamin B12 it is appropriate to carry out a varied and healthy diet that includes a good number of foods rich in this micronutrient. Although, the deficiency of this vitamin can also be due to poor absorption by the body.

Two complex steps are required for the body to properly absorb vitamin B12 that comes from food. At first, the hydrochloric acid in the stomach has the mission of separating vitamin B12 from the protein in which it is found in food.

Subsequently, vitamin B12 is combined with a protein previously produced by the body called ‘intrinsic factor’, favoring the adequate absorption of said vitamin.

Thus, people who have difficulties to produce the ‘intrinsic factor’ also have problems absorbing this vitamin, and a prolonged deficiency of this can occur on many occasions.

Foods with vitamin B12

It is important to have adequate levels of vitamin B12 and in case of detecting a deficiency of this vitamin it is essential to readjust the values ​​as soon as possible. If the deficiency is slight, the values ​​can be raised again through food.


However, in the case of severe absence, it is sometimes necessary to use vitamin supplements and even the administration of an injection based on this micronutrient. Through the following link you can learn how to detect a lack of vitamin B12.

This peculiar vitamin is found mainly in foods of animal origin and in certain foods with added vitamin B12. Normally, plant-based foods do not contain this micronutrient, unless it is added artificially.

Thus, these are some of the best foods rich in vitamin B12, to have optimal levels of this vitamin:

  • Beef liver and clams. Both are the best sources of this micronutrient.
  • Varieties of meat and fish, eggs, milk and other dairy products.
  • Certain cereals, traditional yeasts and other products fortified with this vitamin.

In this sense, there are certain people with a higher risk of developing vitamin B12 deficiency, such as those who do not consume meat when following a vegan or vegetarian diet; or people with difficulties to produce the ‘intrinsic factor’

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