"Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis," according to the National Institutes of Health's Office of Dietary Supplements. Vitamin B12 is a water soluble vitamin but is not quickly excreted in the urine. Deficiencies of vitamin B12 may not be apparent until serious health problems have begun. The established recommended dietary allowance, or RDA, of vitamin B12 is 2.4 mcg per day.
Liver
Vitamin B12 is naturally occurring in animal products. Liver contains one of the highest amounts of this vitamin as compared with other beef products. The average serving of beef liver contains 48 mcg of vitamin B12, nearly 800 times the RDA.
Clams
Clams provide the most vitamin B12 of shellfish. Enjoyed steamed, fried or in soup, a 3-oz. serving of clams provides about 34 mcg of vitamin B12. Other shellfish, including mussels, crabs, lobster and oysters are also good sources of this vitamin.
Scaled Fish
Trout, salmon, herring and mackerel top the list among scaled fish for vitamin B12. These fish are also high in omega-3-fatty acids, which is heart healthy, and are low in cholesterol.
Beef
The amount of vitamin B12 in beef is dependent on the cut. Fattier cuts of beef, including chuck, tend to contain higher amounts of B12 than leaner cuts. Other types of animal meat, such as venison, are also good sources of this vitamin.
Milk Products
Milk, yogurt and cheese, such as Swiss, are recommended sources of vitamin B12, according to the Office of Dietary Supplements of the National Institutes of Health. Low in B12 compared with meat and fish, these dairy products are still considered to be good sources of B12 by providing about 15 percent of the RDA per serving.
Eggs
One large egg contains about 0.6 mcg of vitamin B12, or about 10 percent of the RDA. Most of the vitamin is contained in the yolk portion of the egg.
Fortified Foods
Vitamin B12 is commonly added to ready-to-eat cereals during fortification. Breakfast cereals contain about the same amount of vitamin B12 as a carton of yogurt. Some beverages, like Vitamin Water, have added vitamin B12 to each serving.
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