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Natural sources of Vitamin B12


If you have been following the news recently, you have probably heard about the importance of vitamin B12 and how more and more people are consciously incorporating it within their diets. Vitamin B12 is essential because it is one of the minerals which helps your body’s nerve cells and blood cells stay healthy and continue to make DNA. While this may not sound very important, a vitamin B12 deficiency can have serious consequences.

According to the National Institute of Health, an individual who experiences a deficiency of vitamin B12 can suffer from fatigue, weakness, weight loss, and digestive complications. More seriously, however, they can also suffer from depression, heart disease, dementia, memory loss, confusion, and impaired balance. Clearly, it is an important vitamin. 

Vitamin B12 and food

Thankfully, there are a number of natural sources of vitamin B12 which you can incorporate into your diet. Harvard Medical School has a list of some of the best foods for increasing your vitamin B12 intake, including some foods which might surprise you. Some of the top sources of vitamin B12 are:

  • Clams
  • Liver
  • Fortified cereal
  • Trout
  • Canned tuna
  • Beef
  • Greek yoghurt
  • Chicken breast
  • Ham
  • Low-fat milk
  • Eggs

Each of these foods contains vitamin B12, however, some contain more than others; for example, clams contain 84 MCG per 3 oz, whereas yoghurt contains only 1.3 MCG per 6 oz. When building a balanced diet and looking to increase the B12 in your diet, it is important to consider these variations.

Veganism and B12

Looking at the list above, you might be thinking that there are not many options there for vegans or vegetarians. Other than certain kinds of fortified cereals, there are not many options for strict vegans or vegetarians to naturally boost their vitamin B12 levels. As a result, for individuals who follow a strict vegan or vegetarian diets, they need to be very aware of their vitamin B12 intake and supplement it when possible. Vitamin B12 supplements or vitamins are a great way to increase the deficiency that is otherwise in the vegan diet.

Additional B12

Vitamin B12 is so vital that everyone should consider a B12 supplement or vitamin, regardless of whether or not they follow a vegan diet. While it is essential to incorporate B12 into your diet through foods naturally, it can also be tricky to get your recommended daily dose each day. In those cases, you can use supplements or look to your Reon Energise Powder Shots. These shots contain around 50% of your RDA for vitamin B12, so you can be sure that you're consuming enough of this vital vitamin.

If you want to learn more about caffeine, energy, and the importance of vitamin B12, check out our other blog posts. We cover a range of topics each week, and we give tips and tricks on healthy eating and staying active.