Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Its functions include helping with the production of red blood cells, which may prevent pernicious anemia. Vitamin B12 is also necessary to make the genetic material of cells, called DNA. Adequate intake of Vitamin B12 helps to maintain a healthy nervous system as well, which can possibly prevent conditions such as depression or dementia. The recommended daily allowance of vitamin B12 is 2.4 mcg (micrograms) per day for adults. Pregnant or lactating women need slightly more. Vitamin B12 is mostly found in animal sources of food.
Liver, Beef, Fish and Clams
Beef liver is the richest food source of vitamin B12, containing 48 mcg per serving. Cooked clams that are breaded and fried provide about 34 mcg per 3-oz. serving. Fish such as salmon and trout contain 4 to 5 mcg per serving, and tuna and haddock have lower amounts ranging from 1 to 1.2 mcg per serving, but are still considered fairly rich sources of vitamin B12. A broiled 3-oz. serving of top sirloin beef has 2.4 mcg of vitamin B12.
Milk and Dairy Products
If you don't eat meat or fish often or at all, you can get vitamin B12 from milk or dairy foods. One cup of milk provides 0.9 mcg, 1 cup of plain yogurt has 1.4 mcg and 1-oz. of Swiss cheese contains 0.9 mcg. For example, drinking 2 cups of milk and eating 1 oz. of Swiss cheese will provide 2.7 mcg of B12, which would meet the recommended daily amount.
Fortified Cereals
Fortified cereal is the only plant-based source of vitamin B12, which is added to the cereal. This is helpful for people who are vegans. Vegans do not consume any animal sources of food, including dairy products or eggs. The other option for people who do not consume enough or any animal sources of food would be a multivitamin, as B12 is provided in most varieties. Reading the labels on multivitamins and fortified cereals can help clarify the amounts of vitamin B12 provided per serving.
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