Animal products such as meat, fish, eggs and milk are natural sources of vitamin B-12. Vitamin B-12 helps with red blood cell formation, promotes a healthy nervous system and helps your body utilize energy, according to the National Institutes of Health. Although plant foods do not provide B-12, vegetarians can easily meet the recommended dietary allowance of 2.4 micrograms daily.
Dairy Products
Milk is a natural source of vitamin B-12. One cup provides .9 mcg of B-12, according to the National Institutes of Health. If you are a strict vegetarian, look for fortified brands of soy, rice or almond milk, which contain up to 3 mcg of B-12 per serving. Cheese is also a good source of vitamin B-12, although the amount depends on the variety. Swiss cheese, for example, provides .9 mcg per ounce and the same size serving of cheddar provides .2 mcg.
Eggs
For lacto-ovovegetarians who consume both dairy and eggs, the recommended dietary allowance of vitamin B-12 can be met naturally. One large egg provides .6 mcg of the vitamin, according to the National Institutes of Health. (Ref 1)
Fortified Cereal
Fortified ready-to-eat breakfast cereal is a good source of vitamin B-12. Cereals fortified with 100 percent of the daily value of B-12 contain 6 mcg per serving and cereals containing 25 percent of the daily value provide 1.5 micrograms per serving, according to the National Institutes of Health.
Meat Analogs
Meat substitutes including veggie burgers and veggie sausage contain vitamin B-12 in various amounts. Check labels for the B-12 content of a particular brand or product.
Nutritional Yeast
Nutritional yeast provides up to 2.4 mcg of B-12, depending on the brand, and can be sprinkled into recipes to increase your intake of the vitamin. Check the label to determine B-12 content of a particular brand. The McKinley Health Center of the University of Illinois cautions that since nutritional yeast is considered a supplement, the product is not strictly regulated. Look for brands that are USP or Consumer Lab verified, which is indicated by a stamp on the label. Store nutritional yeast in a cool, dark place to maintain potency, adds the McKinley Health Center.
Supplements
Supplements can help you get your daily dose of vitamin B-12. According to the McKinley Health Center, when you take large amounts of B-12 at once, your body absorbs less of the vitamin. The recommendation is that you take 5 to 10 mg daily or a once a week supplement of 2000 mg. Store supplements in a cool, dark area.
