Short answer: vitamin B12 is found naturally almost only in animal foods. Liver is a concentrated source, alongside shellfish such as clams and mussels, oily fish, red meat, eggs and dairy. Most Australian adults need 2.4 micrograms (µg) a day. People who eat little or no animal food, adults over 50, and people on certain long-term medications are groups who may need to pay particular attention.
This article covers where B12 comes from, how much you need, who should pay attention, and how to get it from whole food.
What is vitamin B12 and why does it matter?
Vitamin B12, also called cobalamin, is a water-soluble vitamin the body uses to make red blood cells, keep nerve cells healthy and make DNA. It works closely with folate. The body cannot make B12 itself, so it has to come from food or other suitable sources.
Unlike most water-soluble vitamins, B12 is stored in the liver, often for years. That is why a shortfall can build slowly and go unnoticed for a long time, and also why liver is such a concentrated food source.
How much vitamin B12 do you need?
The National Health and Medical Research Council (NHMRC) sets the recommended dietary intake for Australian adults at:
| Group | B12 per day |
|---|---|
| Adults (men and women) | 2.4µg |
| Pregnancy | 2.6µg |
| Breastfeeding | 2.8µg |
A microgram is one millionth of a gram, so the amounts are tiny. The challenge is not simply quantity but where it comes from and whether your body can absorb it.
Which foods are highest in vitamin B12?
B12 is made by bacteria and builds up in the tissues of animals. Plants do not provide it reliably unless they are fortified. Foods to consider include:
Liver. Raw chicken liver contains around 16.6µg of B12 per 100g, according to USDA food composition data. That is roughly seven times the adult daily requirement in a 100g portion. Figures vary with the animal and preparation.
Shellfish. Clams, mussels and oysters are concentrated non-organ sources.
Oily fish. Sardines, salmon, mackerel and tuna all contribute.
Red meat. Beef and lamb provide B12.
Eggs and dairy. Milk, yoghurt, cheese and eggs contain smaller amounts. They are important sources for vegetarians who eat them.
Fortified foods. Some plant milks, breakfast cereals and nutritional yeast have B12 added. Check the label, because not all do.
Who is most likely to fall short?
People who eat little or no animal food. Vegans need fortified foods or a suitable supplement to get B12 reliably. Vegetarians who eat eggs and dairy get some, but may still need to check their intake.
Adults over 50. Absorbing B12 from food depends on stomach acid and a protein called intrinsic factor. Conditions that affect these can reduce absorption as people get older.
People on certain medications. Long-term use of metformin and acid-reducing medicines such as proton pump inhibitors can reduce B12 absorption.
People with gut conditions or past gut surgery. Coeliac disease, Crohn’s disease and some weight-loss surgeries can affect absorption.
Pregnant and breastfeeding women. Needs rise, and B12 passes to the baby.
If you are in one of these groups, or you have symptoms such as ongoing tiredness, pins and needles, or a sore tongue, ask your GP about a blood test. Food is the foundation, but a confirmed deficiency needs medical advice, and sometimes injections, rather than diet changes alone.
Why does liver matter so much?
Liver is where an animal stores B12, so it is a concentrated food source. It also contains other nutrients: heme iron, folate, vitamin A and choline. That combination helped make liver a staple in many traditional food cultures.
Many people do not like the taste or texture, do not know how to cook it, or cannot find good-quality liver locally. We go into that in Chicken Liver vs Beef Liver.
How to get more B12 from whole food
Include liver if it suits you. Chicken liver is milder than beef. Pâté, or livers pan-fried with onions and finished with a splash of broth, are traditional ways to serve it. Liver is very rich in vitamin A, so more is not necessarily better. See the pregnancy caution below.
Add shellfish and oily fish. A tin of sardines on toast, or mussels steamed in broth and white wine, are fast weeknight options.
Keep eggs and dairy in the rotation if you eat them.
If you don’t enjoy cooking liver. Some people prefer dried liver. Our Organic Chicken Liver Capsules contain dried chicken liver. They are a whole food, not a vitamin B12 supplement, and we do not state a B12 amount per capsule. Follow the product label, and do not use them in place of medical treatment for a diagnosed deficiency.
A note on vitamin A
Liver is very rich in vitamin A as well as B12. That is part of its value, but it is also why more is not better. Stay within the label guide for liver capsules, and do not double up with other high-dose vitamin A supplements. If you are pregnant or planning a pregnancy, avoid liver and liver capsules unless your doctor advises otherwise, because high vitamin A intake is a concern at that time.
The bottom line
Vitamin B12 comes naturally almost entirely from animal foods, with fortified foods offering another option. Liver is a concentrated source. Most adults need 2.4µg a day. A varied diet can contribute, but absorption matters too.
People who eat little animal food, adults over 50 and anyone on long-term metformin or acid-reducing medication may need extra attention. If you are concerned about your B12 status, a conversation with your GP is the right first step.
Frequently asked questions
What foods are highest in vitamin B12?
Liver and shellfish such as clams and mussels are concentrated sources. Oily fish, red meat, eggs and dairy also contribute. Plants do not provide reliable B12 unless fortified.
How much vitamin B12 do adults need a day in Australia?
The NHMRC recommended dietary intake is 2.4µg a day for adults, 2.6µg during pregnancy and 2.8µg while breastfeeding.
Is chicken liver high in B12?
USDA data lists around 16.6µg of B12 per 100g of raw chicken liver, about seven times the adult daily requirement. This is a food-composition figure for raw liver, not a per-capsule amount.
Why do people over 50 need to think about B12?
Absorbing B12 from food relies on stomach acid and intrinsic factor. Conditions that reduce absorption become more common with age.
Can vegetarians get enough B12 from food?
Vegetarians who eat eggs and dairy get some B12, but intake varies. Vegans need fortified foods or a suitable supplement. Ask your GP or dietitian if you are unsure.
References
- National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Vitamin B12. eatforhealth.gov.au. Accessed October 2026.
- National Institutes of Health, Office of Dietary Supplements. Vitamin B12: Fact Sheet for Health Professionals. ods.od.nih.gov. Accessed October 2026.
- US Department of Agriculture. FoodData Central: Chicken, liver, all classes, raw. fdc.nal.usda.gov. Accessed October 2026.
- Food Standards Australia New Zealand. Australian Food Composition Database. foodstandards.gov.au.
