Vitamin B12 is not generally found in plant foods. It is found in highest concentrations in meats. Vitamin B12 supplementation is equal in the quality of the nutrient as getting the vitamin from natural sources, according to the Office of Dietary Supplementation. The problem with taking vitamin B12 supplements is that only a small fraction of the actual dose is absorbed. For example, only 10 mcg of a 500-mcg vitamin B12 tablet is absorbed. The most efficient way to get B12 is through foods containing the vitamin.
Meats
Meats are the biggest source of vitamin B12. It is naturally present in high quantities in steaks, hamburger and other beef products. Other meats contain B12, but at much lower quantities. Fish such as salmon, tuna and trout contain vitamin B12. Other sources include chicken, turkey and other poultry.
Liver contains 48 mcg per serving, chicken has 0.3 mcg for 1/2 breast or 1.65 mcg for 1 cup giblets, rainbow trout 5.4 mcg, sockeye salmon 4.9 and 3 ounces of top sirloin has 2.4 mcg.
Dairy Products
Dairy products are a rich source of vitamin B12, which is necessary for proper growth. In addition, B12 deficiency can cause nerve damage, numbness in the hands and feet, pale skin, poor memory and poor muscle coordination, according to the KwaZulu-Natal Department of Health.
Dairy products contain B12 include regular, low-fat and non-fat milk, cheeses, yogurt and ice cream. One cup of whole milk has 0.9 mcg; one ounce of Swiss cheese, 0.9 mcg and one cup of plain yogurt contains 1.4 mcg.
Fortified Foods
Vegetarians sometimes have B12 deficiencies because they do not eat animal products. One solution is to take vitamin B12 supplements or eat foods fortified with vitamin B12. The Food and Drug Administration does not require food manufacturers to list the amount of B12 in a food unless the product has been fortified with vitamin B12, according to the Office of Dietary Supplements
Vegetarians who eat dairy products can get a plentiful supply from those products, but vegans who do not eat any animal products are recommended to get vitamin B12 from a range of fortified foods available, according to the Vegetarian Society. These products include Soy milks, textured vegetable protein, breakfast cereals, and vegetable and sunflower margarines.
