Vitamin B12 is a water-soluble vitamin required for neurological function, DNA synthesis and the formation of red blood cells. A deficiency in vitamin B12 can lead to weakness, fatigue or anemia, or neurological conditions such as tingling in the hands and feet, dementia or loss of balance. The U.S. Department of Agriculture, or USDA, lists a recommended daily value of vitamin B12 for adults is 6 mcg and considers foods that supply at least 20 percent of a nutrient's daily value to be high in that nutrient. Animal products are naturally high in vitamin B12, so vegetarians and vegans need to focus on ensuring adequate intake of vitamin B12 from fortified foods or supplements, advises the USDA.
Seafood
Mollusks top the list of foods high in vitamin B12. Canned clams provide 84.06 mcg per 3-oz. serving, 14 times the daily value. Three oz. of raw clams contain 42.02 mcg of vitamin B12, and six medium raw oysters contain 16.35 mcg. Clam chowders and crabs also provide high levels of vitamin B12, as do many species of fish such as salmon, trout, sardines and herrings. Since B12 is a water-soluble vitamin, there is little risk of toxicity. The National Institutes for Health notes that research has shown no adverse effects even at long-term high doses.
Meat and Poultry
Organ meats are also high in vitamin B12. A 3-oz. slice of beef liver contains 70.66 mcg of the vitamin, which is more than 1100 percent of the daily value. Turkey giblets provide 48.21 mcg per cup, while chicken giblets provide 13.9 mcg per cup. Beef also provides a high level of vitamin B12, as a double hamburger contains 3.33 mcg and a bacon cheeseburger contains 2.44 mcg. Other cuts of beef and lamb provide around 2 to 2.5 mcg of vitamin B12 per serving.
Eggs and Dairy Products
Milk, yogurt and cottage cheese generally provide around 20 percent of the daily value of B12 per serving. One extra-large egg only provides about 10 percent, but a two-egg omelet would provide 20 percent of the daily value. Vegetarians who eat milk and dairy products, along with people who limit their meat consumption, can meet a portion of their daily vitamin B12 requirements by including these foods.
Fortified Cereals
Some breakfast cereal manufacturers fortify their cereals with vitamin B12 to meet the recommended daily value. These cereals can provide adequate B12 to vegetarians and vegans, especially those that don't eat eggs or dairy products. People over 50 years of age may have trouble absorbing vitamin B12 from natural food sources, notes the National Institutes of Health, so it is recommended that seniors obtain most of their vitamin B12 from fortified cereals or supplements. Always speak to your physician before beginning any supplement regimen.
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