These include: Meat Fish Poultry Milk Eggs Fortified breakfast cereals Fortified breads Fortified nutritional yeasts Fortified plant milks If you follow a vegan diet (meaning you don't eat any animal products, including meat, milk, cheese, and eggs) or you're a vegetarian who doesn't eat enough eggs or dairy products, you could be lacking in vitamin B12
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The decision table below summarizes what published research does and does not say about each route
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Adults (19-64 years) are usually recommended to consume about 1.5 micrograms a day or more if they are not getting sufficient B12 from their diets
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