Vitamin B12 is needed for healthy neurological functions, red blood cell formation and synthesis of DNA. The recommended daily intake for vitamin B12 for adolescents and adults is 2.4 micrograms, notes the Office of Dietary Supplements. Because vitamin B12 only appears naturally in animal products, strict vegetarians and vegans are at increased risk for deficiency. However, while meat and poultry are rich in vitamin B12, there are other sources of the nutrient.
Fish and Shellfish
Fish and shellfish are a key source of vitamin B12. Shellfish have some of the highest naturally-occurring vitamin B12 content available. One serving of either mussels, clams, oysters, scallops, shrimp or crab can provide more than the recommended daily allowance. Fish are also a good source of vitamin B12. A 3-oz serving of trout or salmon provides more than the recommended daily intake, according to the Office of Dietary Supplements. Other notable fish sources include snapper, cod, halibut, tuna, haddock and rockfish.
Eggs and Dairy Products
For those who forgo seafood in addition to meat and poultry, eggs and dairy are a primary source of vitamin B12. One large egg, with the yolk, contains an average of 0.6 mcg, according to the Linus Pauling Institute of Oregon State University. Yogurt is one of the leading dairy sources of the nutrient, with one cup providing 1.4 mcg, according to the Office of Dietary Supplements. One cup of cow's milk, be it whole, reduced-fat or skim, provides 0.9 mcg of vitamin B12. Cheese and other dairy products are other non-meat sources of the vitamin.
Fortified Foods
Some foods are commonly fortified with vitamin B12, and this is indicated on the packaging. Fortified foods are the only other food source of vitamin B12 for those who don't consume any animal products. Many breakfast cereals are fortified with vitamin B12 and are recommended by the Office of Dietary Supplements. The Vegetarian Resource Group advises looking for nutritional yeasts, soy milk and imitation meat products made from soybean or wheat gluten that are fortified with vitamin B12 as well.
Supplements
Multivitamins, B-complex vitamin supplements and B12 vitamin supplements are all available over the counter, as the Linus Pauling Institute points out. Vitamin B12 lozenges and tablets are sold as well. While the latter are often marketed as a more readily absorbed form than vitamin supplements, they are generally no more or less effective in this respect, according to the Office of Dietary Supplements.
