2 min readVitamin B12 is a vital nutrient that must be obtained through your diet, as the body does not produce it. Including the best food source of vitamin B12 in your meals regularly is a smart way to ensure you receive adequate amounts of this essential vitamin.
Meet the experts: Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished; Brynna Connor, M.D., a family medicine physician in Austin and a healthcare ambassador at NorthwestPharmacy.com.
“Vitamin B12 plays several crucial roles in our bodies, including DNA synthesis, red blood cell production, and proper nervous system function,” explained Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished, in a previous conversation with Prevention. “Additionally, it helps maintain healthy homocysteine levels, which is essential for cardiovascular health.”
The leading food source for vitamin B12, according to Brynna Connor, M.D., a family medicine physician in Austin and healthcare ambassador at NorthwestPharmacy.com, is salmon. “Salmon is an outstanding source of vitamin B12, paired with heart-healthy omega-3 fatty acids,” Dr. Connor noted. “These omega-3s may enhance brain health, support cardiovascular wellness, and promote healthy aging.” According to the National Institutes of Health (NIH), a single 3-ounce serving of salmon delivers 2.6 micrograms (mcg) of vitamin B12, satisfying just over 100% of the daily recommended intake—though Dr. Connor remarked that certain varieties can provide as much as 4.9 mcg when cooked.
If you’re not keen on the distinct flavor of salmon, Routhenstein suggested trying trout as a substitute. As per the U.S. Department of Agriculture (USDA), a 3-ounce serving of rainbow trout contains 3.7 mcg of B12. “Trout is a remarkable source of heart-healthy B12 because it is not only high in vitamin B12 but also rich in EPA and DHA, essential omega-3 fatty acids that lower triglycerides, reduce inflammation, and promote healthy blood pressure levels,” Routhenstein stated. “Trout also provides high-quality protein and essential micronutrients like vitamin D, selenium, and potassium that contribute to overall cardiovascular health.”
No matter which fish you prefer, you can rest assured that you’re consuming an excellent source of vitamin B12 along with a variety of other nutrients that enhance your overall health.
