Vitamin B12 is one of those nutrients the body cannot do without. It supports energy production, keeps the nerves functioning properly and helps the body make healthy red blood cells.
When B12 levels are low, people may feel tired, weak or mentally foggy. While the vitamin is commonly linked to animal foods and fortified products, some drinks can also help boost daily intake in a simple and convenient way.
In this article Tribune online examines six drinks that can help increase vitamin B12 intake and how best to enjoy them.
Fortified Plant Milks
Plant-based milks such as soy, oat and almond milk do not naturally contain vitamin B12, which is why many manufacturers fortify them with added vitamins and minerals. When fortified, these drinks can provide amounts of vitamin B12 comparable to cow’s milk, depending on the brand.
They are particularly useful for people who avoid dairy products due to lactose intolerance or personal dietary choices.
Fortified plant milks can be consumed in tea or coffee, poured over cereals, added to oatmeal or blended into smoothies.
However, consumers are advised to check product labels carefully, as not all plant-based milks contain added B12.
Dairy Milk
Cow’s milk naturally contains vitamin B12 and is considered one of the easiest sources for the body to absorb. A single cup can provide more than half of the recommended daily intake, making it a reliable option for those who consume animal products. Beyond vitamin B12, milk is rich in calcium and protein, which are essential for maintaining strong bones and healthy muscles. It can be taken on its own or used in beverages and meals such as coffee, smoothies, oatmeal, soups and desserts.
Yogurt-Based Smoothies
Yogurt is another natural source of vitamin B12, and using it as a base for smoothies is an easy way to increase daily and intake. Greek yogurt, in particular, contains higher amounts of the vitamin and also supplies protein and beneficial nutrients.
Blending yogurt into smoothies makes it easier to consume regularly, especially for people with busy schedules, low appetite or difficulty meeting nutrient needs through solid foods.
Yogurt-based smoothies can be prepared with fruits, nut butter and milk to create a balanced and filling drink.
Meal Replacement Drinks and Protein Powders
Many meal replacement drinks and protein powders are fortified with vitamin B12, with some products providing more than the daily recommended amount in a single serving.
These drinks are designed to deliver protein, calories and essential nutrients in a convenient form, making them suitable for people who need quick meals or snacks. They are often used by individuals with high energy needs or limited time for full meals and can be taken as ready-made shakes or blended into smoothies.
Vitamin Powders
Vitamin powders offer a drinkable alternative to traditional tablets and capsules and often contain highly absorbable forms of vitamin B12. They are commonly recommended for people who struggle to swallow pills or prefer liquid supplements. While effective, these powders often contain very high doses of B12 and should only be consumed according to label instructions. They are typically mixed with water or juice and taken once daily unless otherwise directed.
Kefir
Kefir is a fermented milk drink that provides a moderate amount of vitamin B12 while also supporting gut health. It contains probiotics, which are beneficial bacteria that aid digestion and immune function. In addition to vitamin B12, kefir supplies protein, calcium and vitamin A, making it a nutritious drink choice. It can be enjoyed plain as a snack or used as a base for smoothies, especially for those looking to combine digestive benefits with improved nutrient intake.
Fortified drinks and supplements are generally safe, they may not be enough for people with diagnosed B12 deficiency. In such cases, medical advice may be needed to determine whether supplementation is required.
