Vitamin B12, also called cobalamin, is necessary for red blood cell formation and certain neurological functions. Since the vitamin is water-soluble, it is not stored in the body. Vitamin B12 deficiency can occur in people who don't take in enough of the vitamin. However, this is not a problem for most people, as vitamin B12 is readily available in animal products and fortified foods.
Meat
Beef is one of the the top food sources of vitamin B12, according to the National Institutes of Health's Office of Dietary Supplements. Beef liver is the best source of B12, with 48 mcg per serving, which is 800 percent of the daily recommended allowance. Top sirloin has 2.4 mcg of B12, which provides 40 percent of the recommended daily allowance. Other meat sources of B12 are ground beef, ham and chicken.
Fish and Shellfish
Fish and shellfish are another good source of vitamin B12. After beef liver, clams have the next highest amount of vitamin B2, with 34.2 mcg in a 3 oz. serving, according to the Office of Dietary Supplements. Among fish, trout is the top source of vitamin B12, with 5.4 mcg per 3 oz. of wild rainbow trout and 4.2 mcg per 3 oz. of farm-raised rainbow trout. Salmon is another good source, ranking just below wild rainbow trout with 4.9 mcg per 3 oz. serving. Tuna and Haddock also have fairly high levels of B12.
Other Sources
Dairy products and eggs contain some vitamin B12, although not in the same amounts as meat and fish. The Office of Dietary Supplements lists yogurt as the top dairy source of B12, with 1.4 mcg per 3 oz. serving. Milk, cheese and eggs all have less than 1 mcg of B12 per serving. One non-animal source of vitamin B12 is fortified breakfast cereals. These cereals often have several vitamins added, including B12. These are a good food source of B12 for vegetarians and for people who are on a low-fat diet.
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