One cannot have a well-balanced meal without incorporating vitamin B₁₂ foods into the mix. The water soluble vitamin, explains Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, plays a vital role in nerve function, blood cell formation, metabolism, DNA production, and many other functions that our bodies need to stay healthy.

Vitamin B₁₂ foods are easy to add to any routine. Whether you’re solely following a plant-based diet or welcome any animal and dairy product into your meals, you can find vitamin B₁₂ foods pretty much in any food group. And as an added bonus, these foods also come with other essential nutrients (think omega-3 fatty acids, protein, iron, and more) that our bodies need. So if you’re looking to see if you’re already on the right track or wanting to add more good sources of vitamin B₁₂ into your life, the best ones to add are:

Clams

If you love shellfish, registered dietitian nutritionist Lauren Manaker says that clams make for a great source of vitamin B₁₂ According to the National Institutes of Health (NIH), 3 oz. of clams contain about 17 mcg of the nutrient. It also contains iron, which she says makes it a great combo with B₁₂ for energy and red blood cell production.

Beef, Chicken, and Other Animal Liver

Manaker calls liver a nutrient powerhouse as it contains B₁₂, iron, and vitamin A. According to the NIH, one serving of beef or chicken liver contains 70.7 micrograms (mcg) of vitamin B₁₂, which is almost 3000% daily value of the nutrient.

Salmon

Salmon is a favorite food amongst experts and our favorite celebs. Manaker says it’s not only high in vitamin B₁₂ with 2.6 mcg of the nutrient, but it is also a main source of omega-3 fatty acids. This combo especially helps support brain function and heart health.

Trout

Manaker lists trout as another fish source that is rich in B₁₂ and omega-3s. According to the US Department of Agriculture (USDA), one filet of trout has 4.6 mcg of the nutrient.

Tuna

Tuna is known as a great source of protein, but Manaker says you can also look to the fish for your B₁₂ needs. The NIH says that 3 ounces of tuna contains 2.5 mcg of the nutrient.

Eggs

Another great source of protein and B₁₂, Manaker says eggs are one of the easiest foods to add to any meals. The NIH says one large egg contains 0.5 mcg of the nutrient.

Dairy Milk

Whole milk (please don’t drink raw milk), is a nutrient powerhouse. It’s most known as a great source of calcium to build and maintain strong bones and teeth. But it also provides protein, vitamin D, and B₁₂ to hydrate, repair muscle, and boost our energy and metabolism. The NIH says that one cup of 2% milk contains 1.3 mcg of vitamin B₁₂.

Yogurt

Another dairy product you can turn to for vitamin B₁₂ is yogurt. The NIH says that 6 oz. of plain, fat-free yogurt contains 1 mcg of the nutrient.

Sardines

Tinned fish are having a moment, and sardines especially make for a great source of vitamin B₁₂. “Tiny but mighty, they’re rich in B₁₂, calcium, and omega-3s,” says Manaker. According to the USDA, one tin of sardines contains 8.22 mcg of the nutrient.

Lean Beef

Lean beef provides you with many different nutrients, such as protein and iron. Manaker also lists it as a good source of vitamin B₁₂ to give you energy and boost red blood cell health. The NIH says that 3 oz. of lean beef contains 2.4 mcg of the nutrient.

Nutritional Yeast

Known for its cheese-like flavor, nutritional yeast is a vegan seasoning that is packed with nutrients. It’s especially rich in vitamin B₁₂, according to the NIH. A quarter of a cup can contain anywhere from 8.3 to 24 mcg of the nutrient.

What does vitamin B₁₂ do for the body?

As mentioned previously, the benefits of vitamin B₁₂ are many. Manaker says that it primarily helps convert the food you eat into energy for your body. But it also supports your nervous system, produces red blood cells, and DNA production while also reducing your risk for heart disease. And if you’re feeling the need for an emotional boost, she says the nutrient can play a role in regulating your emotions and producing serotonin.

How much vitamin B₁₂ should I take daily?

Dieras says that the recommended amount of vitamin B₁₂ one should aim for can range from 2.4 to 2.8 mcg per day. For those who are pregnant, Manaker says it’s best to stick to 2.6 mcg per day while those who are breastfeeding may increase it a bit to 2.8 mcg.

Should I take vitamin B₁₂ supplements?

Manaker says that eating whole foods in a well-balanced diet is the ideal way to get your daily vitamin B₁₂ intake. But if you’re not getting enough from food or if you have absorption issues (a.k.a pernicious anemia), you might need to incorporate dietary supplements into your routine. she says you can turn to supplements in a pill form or as a shot if prescribed.

Are there downsides to vitamin B₁₂?

Both Dieras and Manaker say that vitamin B₁₂ is generally safe and that there are minimal downsides. “B₁₂ supplements are generally safe because your body flushes what it doesn’t need,” Manaker says. In high doses, it may cause headaches or nausea. Dieras says it might also interact with certain medications such as gastric acid inhibitors and metformin. As with any new supplement you’re interested in taking, it’s always best to consult with a doctor to make sure it’s right for you.

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