there are only two vitamins that can be produced by our body vitamin d is made in our skin when exposed to sunlight and vitamin k is created naturally in the intestinal tract apart from these two all other vitamins are obtained through food vitamin b12 is a common deficiency but the approach to treating it is a bit different than treating other vitamin deficiencies while vitamins a b c d and e are found in many foods vitamin b12 is majorly found only in animal products this makes it difficult for vegetarians to fulfil the requirement for vitamin b12 although there are a few options one might not be able to diagnose a vitamin b12 deficiency immediately as the symptoms might not seem alarming at first some symptoms of a deficiency of this vitamin are weakness tiredness pale skin a smooth tongue constipation and other stomach problems and muscle weakness in more severe cases people might experience loss of vision depression memory loss or behavioural changes let us examine some dietary measures to be in tune with the vitamin b12 requirementvitamin b12 is required by the body in small amounts and most people end up fulfilling the requirement by consuming foods which have a small amount of the vitamin however there are a few foods that can help vegetarians and vegans remedy their deficiency before getting to that let us take a look at some of the best sources of vitamin b12 as mentioned earlier most foods rich in vitamin b12 come from animal products to start with one of the best vitamin b12 sources is organ meat more specifically the liver and kidneys a 100 gram serving of lamb liver contains a whopping 1500 of the recommended daily intake for vitamin b12fish like sardines tuna trout and salmon are all excellent sources of vitamin b12 not only do these fish provide vitamin b12 but they are also rich in many other micro and macronutrients other aquatic animals like clams are also a good source of the vitamin just one small clam can provide 165 of the recommended vitamin b12 daily intake another great and easily available source of vitamin b12 for nonvegetarians is eggs having just two whole eggs supplies the body with 22 of the rdi for vitamin b12 along with many other nutrients vegetarians can also fulfil their vitamin b12 requirements by consuming certain foods the best source is dairy products like milk cheese and yogurt one cup of whole milk contains 18 of the rdi for vitamin b12 among cheese swiss cheese is known to have the highest vitamin b12 content although other types of cheese also provide sufficient amounts of the vitamin yogurt is also a decent source of vitamins among which lies vitamin b12the best and most practical way for vegans to get their intake of vitamin b12 is with the help of fortified foods fortification is a process of adding nutrients to a food that are not already present foods like cereal