Vitamin B12, a part of the B vitamin complex, has the most complex chemical structure of all vitamins, according to the Linus Pauling Institute at Oregon State University. It helps preserve healthy nerve cells and red blood cells and is required for synthesis of DNA. Individuals suffering from depression, memory loss and heart palpitations may need to increase their daily intake of vitamin B12. Almost all animal products contain the highest percentage of the recommended daily allowance (RDA) for vitamin B12.
Shellfish
Shellfish are one of the best sources of vitamin B12. Raw or cooked, clams contain 137 percent of the recommended daily allowance of vitamin B12. Oysters and mussels contain concentrated levels of vitamin B12, supplying 400 and 600 percent of the recommended daily value.
Dairy
Yogurt is one of the best dairy sources of vitamin B12, with only one cup supplying 23 percent of the RDA. One glass of milk supplies 0.89 mcg of vitamin B12 or 14.83 of the RDA for vitamin B12. Cheese is also rich in vitamin B12; however, the amount depends on the type. Swiss cheese provides the most, with 3.34 mcg per 3.5-oz. serving, or 56 percent of the RDA; mozzarella provides 39 percent, and feta, 28 percent.
Salmon
In addition to salmon's high content of omega-3 fatty acids, just 4 oz. of this cold-water fish provides 54.2 percent of the recommended daily intake of vitamin B12. Available year-round in whole, steak or fillet form, salmon can be broiled, pan-seared, grilled or eaten raw as sushi.
Eggs
One chicken egg contains 0.49 mcg of vitamin B12 or 8.2 percent of the daily allowance for vitamin B12. Although they are less common in the diet, goose and duck eggs contain significantly higher concentrations of vitamin B12 compared to chicken eggs. One goose egg provides 122 percent RDA for vitamin B12, and duck eggs provide 63 percent.
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