You only need a small amount of vitamin B12 each day-about 1.5 micrograms. If you eat a healthy balanced diet and don't have a condition that affects your absorption of vitamin B12(eg pernicious anaemia) you're unlikely to have a shortage. Good sources of vitamin B12 include meat and other animal products, eg eggs and cheese. Some breakfast cereals are fortified with vitamin B12(vitamin B12 is added during manufacturing).If you eat a vegan diet, it can be difficult for you to get enough vitamin B12 because it isn't found in fruit, vegetables or grains. Try to include foods fortified with vitamin B12 in your diet. Your GP may suggest that you take regular vitamin B12 supplements to prevent anaemia.
Attribution: BUPA