What Can I Eat To Raise My B12?

What Can I Eat To Raise My B12?

Vitamin B12 is essential to maintain nerves, making red blood cells and synthesizes DNA. Deficiency causes fatigue and neurological and psychiatric symptoms minimum daily dose for adults is 3 micrograms (mcg)
dairy
Milk and dairy products contain vitamin B12. For example, a cup of yogurt 1.4 mcg, 1 cup milk or 1 oz. of Swiss cheese both have 0. 9 mcg and one egg has 0.6 mcg.
Meat
Liver and red meat is rich in B12. A slice of fried liver assuming 48 mcg of B12. A 3 oz. sirloin steak has 2.4 mcg, contains a double cheeseburger patty 1.9 mcg, and a steak taco has 0.8 mcg. Poultry and pork are also significant sources. A chicken breast contains 0.6 mcg of B12, while 3 oz. ham has 0.6 mcg
Fish and shellfish
Clams are an excellent source of B12 -. 3 oz. of clams provides 34.2 mcg. Fish is also a good source of vitamins. For example, 3 oz. of wild rainbow trout has 5.4 mcg, while 3 oz. Salmon has 4.9 mcg.
vegetarian Sources
Many cereals are fortified with vitamin B12. Check food labels to confirm the amount of different products. Nutritional yeast, which is different from the brewer’s yeast is a nutritional mainstay for many vegans because of the high B12 content.

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