Vitamin B12 is important for keeping the brain sharp and the body energetic. But many Indians may not be getting enough. The World Health Organization (WHO) says vitamin b12 deficiency is a global concern, especially in countries with large vegetarian populations. In India, studies show that nearly 47 per cent of people may have low b12 levels. If not treated, this can lead to memory problems, constant tiredness, mood swings, and even nerve damage.
“Vitamin B12 is essential for healthy brain function, nerve health, and the production of red blood cells,” explains Pratiksha Kadam, Chief Dietitian at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai. “A deficiency can affect both mental clarity and energy levels, so it’s crucial to include B12-rich foods in your diet,” she further added.
The National Institutes of Health (NIH) notes that adults need about 2.4 micrograms of Vitamin B12 daily. So what should you add to your diet to keep your brain and body healthy? Kadam recommends these seven foods:
1. Eggs
Eggs, especially the yolks, are rich in Vitamin B12 and choline. “Choline supports memory and cognitive function, making eggs a great choice for brain health,” says Kadam.
2. Salmon
Fatty fish like salmon are loaded with Vitamin B12 and omega-3 fatty acids. Research published in the American Journal of Clinical Nutrition highlights that regular fish consumption can improve memory and protect the brain from inflammation.
3. Chicken liver
One of the richest natural sources of B12, chicken liver packs several times the daily requirement in a single serving. It not only boosts cognition but also supports energy metabolism.
4. Clams
Don’t underestimate these tiny shellfish. Clams are powerhouses of B12, iron, and protein, all essential for healthy brain oxygenation and function.
5. Sardines
These small fish are rich in both Vitamin B12 and healthy fats. “Including sardines in your diet can help with memory retention and overall brain health,” explains Kadam.
6. Dairy products
For vegetarians, milk, cheese, and yoghurt are good options. These foods also provide calcium and Vitamin D, which support nerve function and mental clarity.
7. Fortified cereals
For vegans, fortified breakfast cereals are a convenient source of B12. According to the NIH, they can provide a significant portion of the daily requirement if eaten regularly. If you often feel tired, forgetful, or low in mood, it may be worth checking your Vitamin B12 levels. Kadam advises, “Including B12-rich foods daily is one of the simplest ways to support your brain health. And if needed, consult your doctor about supplements.”