Red blood cell production depends on an adequate supply of vitamin B-12. An insufficient intake of the vitamin potentially leads to anemia, according to MedlinePlus. Good sources of vitamin B-12 include eggs, fish, shellfish, fortified cereals, meat, milk products and organ meats. A balanced diet typically provides enough vitamin B-12. Groups at risk for vitamin B-12 deficiencies include individuals who follow a strict vegetarian diet, older adults with atrophic gastritis, individuals who undergo gastrointestinal surgery and those with gastrointestinal disorders or pernicious anemia, according to the National Institutes of Health Office of Dietary Supplements. The standard measurement for vitamin B-12 is micrograms.
Step 1
Refer to a reliable nutritional database or publication to determine the vitamin B-12 content of foods. The only vitamins and minerals that food manufacturers are required to list on food labels are vitamins A and C, according to Medline Plus. The U.S. Department of Agriculture publishes on online nutrient database that lists the vitamin B-12 content of foods in alphabetical order or by content level.
Step 2
Consult the labels of foods fortified with vitamin B-12 that are not listed in the USDA database. Although vitamin B-12 occurs naturally in animal products, plant foods rarely provide vitamin B-12. Exceptions include fortified foods such as cereal, soy milk and meat substitutes. Fortified foods list percentages of the daily value of vitamin B-12 on the label.
Step 3
Convert daily value percentages listed on fortified foods to micrograms. The daily value of vitamin B-12 is 6 mcg, according to the Office of Dietary Supplements. Multiply six by the listed percentage to determine the microgram content. For example, if a serving of fortified cereal provides 25 percent of the daily value of vitamin B-12, multiply six by .25. In this example, the food provides 1.5 mcg of vitamin B-12 per serving.
Step 4
Keep a food journal. Write down the foods you eat, along with the vitamin B-12 content in micrograms. Tally the amount of vitamin B-12 in your diet daily to determine whether you're getting enough. The recommended intake for adults is 2.4 mcg daily, according to the Office of Dietary Supplements. During pregnancy and lactation, women need 2.6 mcg and 2.8 mcg, respectively.
Tips and Warnings
- Vegetarian diets that limit or exclude dairy products and eggs rely on fortified foods to provide adequate amounts of vitamin B-12. With careful planning, a vegan or vegetarian eating plan can provide enough of the vitamin without supplementation. However, consider taking a supplement if your intake of vitamin B-12 doesn't meet minimum recommendations.
- Signs of a possible vitamin B-12 deficiency include diarrhea, constipation, fatigue, loss of appetite, trouble concentrating, shortness of breath, swollen tongue and bleeding gums, according to Medline Plus. Long-term vitamin B-12 deficiency leads to dementia, depression, loss of balance and numbness of the hands and feet. Conditions that interfere with the absorption of vitamin B-12 include chrohn's disease, celiac disease and pernicious anemia. (Ref 1)
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