How to Get Vitamin B12
To get more Vitamin B12, try eating more seafood, like lobsters, crabs, clams, and fish. If you don't like fish, you could try incorporating more beef and pork into your diet, or opt to eat more dairy products like yogurt, milk, and cheese. For a vegan alternative, consider adding a little nutritional yeast to your meals, or try to eat more whole grain cereals, which tend to have a good amount of Vitamin B12. Alternatively, you could try taking a multivitamin or a separate B12 supplement pill. If none of these methods work for you, talk to your doctor about getting a B12 prescription.
Eat seafood. One of the best ways to get B12 into your diet is to eat seafood. Shellfish, such as lobster, crabs, and especially clams, have high amounts of B12. Fish, such as trout, salmon, tuna, and haddock, also offer a lot of B12. One three ounce serving has almost 400% of your daily B12. Three ounces of clams give you more than your daily value. Incorporate meat into your diet. Both beef and organ meat like beef liver have a lot of B12. Pork also contains B12. One medium slice of beef liver has 2800% of your recommended daily amount of B12. As a healthier alternative to beef, you can try buffalo or bison. Some meat substitutes are fortified with B12, as is tofu. Consider this option if you are vegan or vegetarian, and check the label for the amount of B12. Poultry products provide B12, as do eggs. Two cooked eggs have a full day's amount of Vitamin B12. Add in dairy products. Include dairy products, such as yogurt, milk, and cheese, in your diet to give it a B12 boost. Some non-animal milks are fortified with B12, too. Try a snack of one cup of low-fat fruit yogurt for half a day's amount. Try whole grain cereals. Many breakfast cereals have a good amount B12. Combining fortified cereals, eggs, and milk for breakfast can give you the daily amount of B12 right after you wake up. For example, one bowl (⅔ cup) of Kellogg's Low Fat Granola with raisins contains 10 mcg of Vitamin B12, which is 417% the recommended daily value. Whole grain cereals are a good way for vegans and vegetarians to get B12 since plant foods do not contain high levels of B12. Incorporate yeast. Yeast products and nutritional yeasts can be good sources of B12. You can sprinkle nutritional yeast into anything from cereal to smoothies to your nightly meals for a B12 boost. A teaspoon of Vitamin B12 Fortified yeast flakes contains over twice your daily amount of B12. Take a multivitamin. Most multivitamins contain a good amount of B12. Look at the informational label on your multivitamin to make sure it provides the B12 you need. Take a separate B12 supplement. You can also buy B12 supplement pills. B12 absorbs easier when it is taken along with other vitamins. Take it with B6, magnesium, niacin, or riboflavin. Get a B12 prescription. If you none of these methods work, you can try a B12 prescription from your doctor. This supplement comes in the form of an injection or a nasal gel. Get the correct amount of B12. The recommended daily amount of Vitamin B12 required for general health is 2.4 mcg for people age 14 and older. Pregnant women 2.6 mcg and breastfeeding women should have 2.8 mcg. Children still need B12, but can have lower amounts. Children nine to 13 need 1.8 mcg, four to eight years old need 1.2 mcg, one to three years need 0.9 mcg, 7-12 months need 0.5 mcg, and zero to six months need 0.4 mcg. Monitor B12 intake closely if you’re a vegan or vegetarian. Some vegetarians and vegans may be at risk for Vitamin B12 deficiency because one of the main sources of B12 is from animal products. B12 can be obtained through fortified cereals. Try eating three or four servings of B12 fortified foods daily. You can also talk to your doctor about taking supplements. Make sure to read the labels on the fortified foods to determine the exact amount of B12 you are getting daily. Be aware of the symptoms of Vitamin B12 deficiency. Symptoms of B12 deficiency include fatigue, weakness, diarrhea, constipation, loss of appetite, and weight loss. Other symptoms, related to the effects of Vitamin B12 on the nervous system, include numbness and tingling in the hands and feet, balance problems, confusion, depression, behavioral changes, soreness of the mouth or tongue, and bleeding gums. The chance of B12 deficiency increases with age. This condition affects people who have atrophic gastritis , pernicious anemia, Crohn's disease, celiac disease, or immune system disorders like Graves' disease or lupus. It also affects people who've had surgery to remove part of the stomach and small intestine, and people who drink heavily. Long-term usage of heartburn medicine can also cause B12 deficiency. Talk to your doctor about interactions. Before taking a B12 supplement, you should talk to your doctor, especially if you take certain medications. Taking Vitamin B12 is safe; there have been no toxic or adverse effects of taking Vitamin B12. Vitamin B12 can, however, interact with a number of medications used in treating acid reflux and peptic ulcers. The drugs used to treat these disorders decrease the absorption of Vitamin B12. Some medicines used to treat diabetes and high cholesterol can also decrease the absorption of Vitamin B12. If you are taking any of these medications, talk to your physician about the need for extra Vitamin B12. See a doctor if you suspect a deficiency. If you are experiencing any symptoms of Vitamin B12 deficiency, you should see your physician for a diagnosis. The symptoms for Vitamin B12 deficiency can apply to a number of different disorders and all these need to be diagnosed by a qualified physician. If you have been diagnosed with Vitamin B12 deficiency, make sure you see your physician regularly and follow their advice regarding Vitamin B12 supplementation. 
Eat seafood. Incorporate meat into your diet. Add in dairy products. Try whole grain cereals. Incorporate yeast. Take a multivitamin. Take a separate B12 supplement. Get a B12 prescription. Get the correct amount of B12. Monitor B12 intake closely if you’re a vegan or vegetarian. Be aware of the symptoms of Vitamin B12 deficiency. Talk to your doctor about interactions. See a doctor if you suspect a deficiency. 