Vitamin B12, also known as cobalamin, is essential for red blood cell formation and for maintaining a healthy nervous system. All sources are animal products, but vegans can obtain B12 from fortified foods. Only small amounts are necessary for a healthy diet. The recommended daily allowance (RDA) of B12 for people 14 years of age or older is 2.4 mcg and 2.6 mcg for pregnant and breastfeeding women.
Meat
Meat is an excellent source of Vitamin B12. Organ meat generally provides the highest amounts, with liver from calves, beef cattle, lamb, goose and duck all providing more than 70 mcg of Vitamin B12 per 200-calorie serving, as listed by the Nutrition Data website. Kidneys and brains also are among the best sources of Vitamin B12. All other meat is high in B12 as well, including beef, pork, turkey and chicken. Game meat is another excellent source, including rabbit, venison, caribou, moose, buffalo, duck and goose.
Seafood
All fish and shellfish are good dietary sources of Vitamin B12. Clams, oysters and crab provide over 10 mcg of B12 per 200-calorie serving, according to the Nutrition Data website. Fish with the highest amounts of Vitamin B12 include mackerel, rainbow trout, salmon, haddock, tuna, herring and sardines.
Eggs and Dairy
People also can obtain dietary Vitamin B12 by eating eggs and dairy products. Skim milk, 1 percent milk and non-fat yogurt supply 2 to 3 mcg of Vitamin B12 per 200 calories. The other dairy products have lesser amounts. A large chicken egg has about .65 mcg of Vitamin B12.
Fortified Foods
People who do not prefer to eat animal products can obtain sufficient Vitamin B12 from fortified foods. Vitamin B12 is added to veggie burger mixes, textured vegetable protein, soy milk, margarine and nutritional yeast, as noted by the Vegetarian Society. Some fortified cereals and frozen waffles provide the RDA of Vitamin B12 per serving. A few energy drinks and sports drinks also have added Vitamin B12.
