Step 2: Add B12-Rich Foods to Your Diet
B12 is found naturally in animal-based foods. Here are the best options:
- Beef liver (the highest source)
- Salmon, tuna, and sardines
- Eggs, particularly the yolk
- Dairy (milk, cheese, yogurt)
- Chicken and turkey
If you’re vegetarian or vegan, plant foods don’t naturally contain B12, so supplementation is necessary.
Step 3: Supplement Wisely
If your B12 levels are low or you don’t get enough from food, consider:
- Sublingual B12 tablets (methylcobalamin is the preferred active form)
- B12 injections (for severe deficiency)
- B12-fortified plant-based milks and cereals
Daily recommended intake for adults is 2.4 mcg, but for therapeutic use (to reverse skin symptoms), many functional medicine practitioners suggest up to 1,000 mcg daily, under guidance.
