Vitamin B12 is an essential nutrient that works in conjunction with other nutrients and helps to make the genetic material found in cells. It also helps keep red blood cells and nerve cells healthy, according to MayoClinic.com. While most Americans have an adequate vitamin B12 level, vegans, those over 60, alcoholics and those with certain illnesses are vulnerable to deficiency. Symptoms of vitamin B12 deficiency include tingling and numbness of the legs or arms, memory problems, confusion and difficulty walking.
Fish
Several species of fish are prime sources of vitamin B12. Clams and mussels are excellent, while salmon, trout, crab, haddock and tuna provide smaller amounts of the vitamin.
Meat and Eggs
Beef liver is a rich source of vitamin B12, with one serving providing eight times the recommended daily allowance, according to the National Institutes of Health Office of Dietary Supplements. Beef products contain a moderate amount of the vitamin while pork, chicken and turkey contain lesser amounts. Chicken eggs meet around 10 percent of the daily need for vitamin B12.
Milk Products
Cow's milk provides vitamin B12 and many of the products from milk do as well. Brie, Swiss cheese and yogurt are fair sources of the vitamin, adding options for the individual who chooses not to eat meat.
Fortified Cereals
Most breakfast cereals in the United States are fortified with various B vitamins, including B12. A look at the label indicates the percent of U.S. Recommended Daily Allowance per serving. It often ranges from 25 percent to 100 percent for a 3/4 cup to 1 cup serving. Other fortified products may provide some amount of vitamin B12.
Supplemental Products
Vitamin B12 is available by prescription and over-the-counter. Prescription products include a gel that is rubbed inside the nose and an injection that is given into the muscle. Over-the-counter products include vitamin B12 stand-alone products and multivitamin preparations.
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