How to Increase Vitamin B12 Intake Without Nutritional Supplements

Vitamin B12 has several important nutritional functions. It is key to the production of neurotransmitters, metabolism of food to energy, and in the creation of hemoglobin. Because B12 is a water soluble vitamin and not not retained by the body, we need a daily dietary source. If one is lacking in vitamin B12, fatigue, anemia and depression may occur. Lack of vitamin B12 also puts one at greater risk for high levels of homocysteine, which is one of the factors leading to heart attack. Because animals can store more vitamin B12 than plants, almost all sources of the vitamin are animal.

Instructions

• 1

  Eat eggs, which are a good source of Vitamin B12. Chicken eggs, turkey eggs, duck, goose and quail eggs all contain some of the highest concentrations of B12.

• 2

  Drink cow, goat and sheep's milk for its high vitamin B12 content. Cheese and yogurt are also good choices for this vitamin.

• 3

  Add liver to your diet. Liver is one of the best sources for vitamin B12. Beef, turkey and chicken are also good animal sources of vitamin B12.

• 4

  Serve up more fish. Fish, such as tuna and salmon, are sources of Vitamin B12. Shark, Spanish mackerel, bluefish, mahimahi and sea cucumbers are also good sources, although they are not as common in the diet.

• 5

  Incorporate shellfish into your diet. Shellfish are another good source of vitamin B12. Clams and spices prepared from mollusks and clams also are a source of vitamin B12.