Vitamin B-12 is water soluble, which means you have to continue to eat B-12 because excess amounts are not stored in your body. B-12 provides energy and keeps your nervous system properly functioning The elderly, people who have trouble absorbing B-12, people with eating disorders and vegans are at a higher risk for developing a vitamin B-12 deficiency. Otherwise, if you regularly eat meats and dairy products, it is unlikely you will become deficient, because these are the primary sources of the vitamin.
Fortified Breakfast Cereals
Cereals are commonly fortified with numerous vitamins, and B-12 is one of those vitamins. These cereals generally offer vegetarians and vegans a source of vitamin B12. Fortified cereals with 100 percent B-12 added to them contain 6mcg of vitamin B-12, which is 100 percent of what you need each day, according to the Office of Dietary Supplements at the National Institutes of Health, or NIH.
Eggs
All eggs contain vitamin B-12, but most of the B-12 is contained in the yolk of the egg. According to HealthAliciousNess.com, a 100g serving of chicken eggs will provide you with 33 percent of your daily vitamin B-12 intake, goose eggs will provide as much as 122 percent of your daily intake and duck eggs will provide 63 percent of your daily needs.
Fish
While fish are often recommended as sources of omega-3 they also provide some of the highest amounts of vitamin B-12. According to the Office of Dietary Supplements, eating a 3 oz. serving of wild-caught rainbow trout will provide you with 5.4mcg of B-12, or 90 percent of your daily needs. Farm-raised trout contains about 40 percent less. Salmon is also high in vitamin B-12, with about 4.9mcg for every 3 oz. serving.
Organ Meats
Organ meats such as kidney and liver contain high amounts of vitamin B-12. By eating a one-slice serving of beef liver, you can get 800 percent of your daily intake of vitamin B-12, which is about 48mcg, according to the Office of Dietary Supplements. When you eat organ meats as a source of vitamin B-12, keep in mind that organ meats also contain considerably high amounts of dietary cholesterol.
Beef
Beef contains substantial amounts of vitamin B-12. A 3 oz. serving of beef sirloin will provide 40 percent of your daily vitamin B-12. Beef is also high in saturated fat and cholesterol.
Shell Fish, Crab and Lobster
Crabs, lobsters, oysters and clams contain rich amounts of vitamin B-12. A 100g serving of crab contains 192 percent of your daily B-12 needs, and a 100g serving of oysters can provide 600 percent of your daily needs. Clams provide 1,648 percent of your vitamin B-12 per serving, while a whole lobster contains 110 percent, according to HealthAliciousNess.com.
Energy Drinks
Many energy drinks and sports drinks have vitamin B-12 added to them, but the amount varies from drink to drink. Vitamin B-12 is thought to increase energy levels even in people who are not deficient.
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