Why Vitamin B12 is Important for Brain Health
Essential for Brain Health
Vitamin B12 plays a critical role in supporting Brain Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Prevents anemia and fatigue
Additional Support
Supports nerve function and brain health
Daily Target for Brain Health
2 µg per day
Adjusted based on Brain Health goals
Best Vitamin B12-Rich Foods for Brain Health
These foods provide the most Vitamin B12 while supporting your Brain Health goals:
| Rank | Food | Vitamin B12 per 100g | % Daily Value | Brain Health Score |
|---|---|---|---|---|
| 0 | Beef Liver | 83.1 | 3463% | |
| 1 | Nutritional Yeast Flakes | 24.0 | 1000% | |
| 2 | Oysters (Pacific) | 19.4 | 808% | |
| 3 | Mackerel (Atlantic) | 16.7 | 696% | |
| 4 | Sardines | 8.9 | 371% | |
| 5 | Nutritional Yeast | 8.0 | 333% | |
| 6 | Anchovies (Canned in Oil) | 3.2 | 133% | |
| 7 | Salmon | 3.2 | 133% | |
| 8 | Nori (Seaweed) | 2.8 | 117% | |
| 9 | Chlorella | 2.4 | 100% | |
| 10 | Lamb (Grass-Fed, Lean) | 2.3 | 96% | |
| 11 | Tuna (Yellowfin, Fresh) | 2.2 | 92% | |
| 12 | Venison (Deer, Lean) | 1.6 | 67% | |
| 13 | Cottage Cheese (Low-Fat) | 1.4 | 58% | |
| 14 | Eggs | 1.1 | 46% |
How Much Vitamin B12 Do You Need?
General Population
2.4 µg (Men)
2.4 µg (Women)
Sample Daily Meal Plan
Here's how to reach your Vitamin B12 target naturally:
Breakfast
- Beef Liver - 100g (83.1 )
Total: 83.1
Lunch
- Nutritional Yeast Flakes - 100g (24.0 )
Total: 24
Dinner
- Oysters (Pacific) - 100g (19.4 )
Total: 19.4
Snack
- Mackerel (Atlantic) - 50g (8.3 )
Total: 8.35
Daily Total: 135 µg (5619% of target)
✓ Signs of Adequate Vitamin B12
- Improved Brain Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Vitamin B12 Deficiency
- Extreme fatigue and weakness
- Numbness and tingling in hands/feet
- Memory problems and confusion
- Depression and mood changes
- Pale or jaundiced skin
- Balance problems
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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