Vitamin B12 is a water-soluble nutrient that cannot made by your body and must be regularly obtained from your diet. B12 is essential for the production of red blood cells, DNA, hormones and proteins. It also plays an important role in the normal functioning of the central nervous system. The main source of B12 is animal foods like dairy products, seafood and meat products. The National Institutes of Health says strict vegetarians may need to supplements to avoid deficiencies.
Recommended Allowance
The recommended dietary allowance of vitamin B12 is 2.4 micrograms for men and women ages 14 and older and 1.8 micrograms for children ages 9 to 13. For pregnant and breast-feeding women, the recommended allowance is 2.6 micrograms per day, notes the Food and Nutrition Board of the Institutes of Medicine. Low intakes of this vitamin can lead to weakness, loss of balance, poor memory and numbness and tingling in your feet and hands.
Seafoods and Poultry
Eating seafood is an effective way of increasing the level of B12 in your body. Clams, sardines, trout, salmon, herring and pollock are a rich source of B12. According to the National Nutrient Database, developed by the USDA, clam mollusks contain 84 micrograms of B12 per-3 oz. serving and half a fillet serving of sockeye salmon provides 9 micrograms of vitamin B12. Chicken and turkey are also some of the best sources of B12.
Dairy Foods
You can obtain B12 by consuming dairy products. Milk, soy milk, cheese and yogurt, are among the rich dairy sources of B12. The National Nutrient Database reports that soy milk contain 3 micrograms and fat-free milk contains 1.3 micrograms of B12 in a 1-cup serving. Among the cheese products, cottage cheese provides the most B12, containing 1.6 micrograms per cup.
Other Foods
Many breakfast cereals are fortified with vitamins and minerals, including vitamin B12. If you are a strict vegetarian, this can be a good food source to help you reach your daily B12 requirement. Some breakfast cereals contain up to 6 micrograms of B12 in one serving. Beef liver is a rich source of B12. According to the National Institutes of Health, one slice of this product provides 48 micrograms of vitamin B12. Eggs are also a good source of vitamin B12.
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