Vitamin B-12 is unique because it can only be found in animal flesh and animal products. Again, you usually need more than one serving to get the recommended daily allowance (RDA) of two micrograms (mcg). The following foods supply about half of the Daily Reference Intake (DRI) of B-12 in the serving listed.
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FOOD
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SERVING SIZE
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milk
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1 cup
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beef, pork, lamb, veal
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3 ounces
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fish, poultry
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3 ounces
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cheese
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2-3 ounces
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eggs
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2 whole
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B-12 fortified soy milk, meat substitutes and brewers yeast are available for strict vegetarians.
Most multiple vitamins will contain 100% of the RDA for all three of these B Vitamins.