Vitamin B12 is called cobalamins because these compounds contain the mineral cobalt. It is a water soluble vitamin that is used by the body to make red blood cells, maintain brain functioning and for DNA Synthesis. According to the Office of Dietary Supplements, people over 14 years old should intake 2.4mcg of vitamin B12 daily. Vitamin B12 can be found in animal products and fortified foods, supplements and injections.
Meat and Fish/Seafood
Animal products provide the richest and most reliable sources of vitamin B12, with beef and fish/seafood providing the most. One slice of beef liver will give you 800 percent of your recommended daily allowance, or 48mcg; whereas 3 oz. of fried clams offers up 34.2mcg, or 570 percent of your RDA. Other beef choices include beef tenderloin, which provides 2.92 mcg with every 4 oz. serving and top sirloin with 2.4mcg in a 3 oz. serving. Even a double cheeseburger will give you 1.9mcg of vitamin B12. Eating a 3.25 oz can of sardines provides you with 8.22mcg -- well over the RDA. Four oz of snapper will give you 3.97mcg, and 3 oz. of wild rainbow trout offers 5.4mcg. A 4 oz. serving of lamb loin provides 2.45mcg, a half breast of chicken only provides 0.3mcg and ham will provide only 0.6mcg for every 3 oz.serving.
Dairy and Eggs
Dairy and eggs are the next best source of obtaining vitamin B12 naturally, though they provide a much smaller amount than do meat and fish products. One cup of yogurt provides 1.38mcg, while a cup of milk or an ounce of Swiss cheese will offer 0.9mcg. Eating one egg will only give you 0.5 to 0.6mcg, or about 10 percent of your RDA of vitamin B12.
Vegetarian Sources
If you are vegan, or a vegetarian that does not consume any animal products of any form, there are no reliable natural sources of vitamin B12. You can obtain plenty from eating fortified cereals,which can range from 1.5 to 6mcg per serving, depending on the product. According to the Vegetarian Society, initial research on algae spirulina and the seaweed nori demonstrated a potential source of vitamin B12, until it was found that they actually contain B12 analogues, which look similar to B12. These analogues can actually compete with actual B12 in the body and cause a deficiency. They suggest that vegetarians obtain their B12 needs from fortified foods, such as yeast extracts and fortified soy products.
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