B12 food:

What to Look For

You can get enough vitamin B12 by consuming foods that contain this important micronutrient.

To get your fill of vitamin B12, include the following foods in your diet:

Fortified cereal (1.5 to 6 mcg per serving)

• Wild rainbow trout (5.4 mcg per 3-ounce serving)

• Sockeye salmon (4.8 mcg per 3-ounce serving)

• Plain yogurt (1.4 mcg per cup)

• White tuna (1 mcg per 3-ounce serving)

• Milk (0.9 mcg per cup)

• Egg (0.6 mcg per egg)

• Roasted chicken (0.3 mcg per half-breast)

If you choose to take a supplement, you may take vitamin B12 in pill or capsule form. A liquid extract is also available.

Vitamin B12 is also available in a cream to use topically. Speak to your health care provider to make sure you use the correct form of vitamin B12 to meet your health needs.

Sources:

https://www.verywellfit.com/vitamin-b12-information-89526

https://www.health.harvard.edu/staying-healthy/the-a-list-of-b12-foods