Written by: Mantasha
4 August 2025
Vitamin B12 is essential for keeping your brain sharp, your mood balanced, and your nerves functioning properly.
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A deficiency can lead to fatigue, memory issues, low concentration, and even mood swings. Since our bodies can’t make B12 on their own, we need to get it from food, especially if we want to keep our brain in top form.
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Liver, especially beef liver, is one of the most concentrated sources of B12. Just a small portion can provide more than your daily requirement. Not everyone loves organ meat, but it’s a powerhouse for brain and nerve health.
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Eggs, especially the yolks, are a great source of B12 and choline, both important for brain development and memory. A couple of eggs a day can go a long way.
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Milk, yogurt, and cheese are rich in B12 and also contain protein and healthy fats that nourish your brain. Greek yogurt, in particular, is a brain-friendly snack.
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Fatty fish like salmon and sardines are not only high in B12 but also rich in omega-3 fatty acids, which help improve memory and reduce brain inflammation.
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If you follow a vegan or vegetarian diet and find it hard to get enough B12 from food alone, talk to your doctor about taking a B12 supplement. It’s especially important for brain health as you age.
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Vitamin B12 helps in the production of neurotransmitters (the brain’s chemical messengers), supports nerve health, improves concentration, and may even protect against memory loss.
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