What Food has the Most Vitamin B12?
Dr. Oz said that if you have a vitamin B12 deficiency, you must increase the amount of protein that you’re eating. The foods that are richest in vitamin B12 are lean sources of animal protein including beef, lamb, eggs, fish, and chicken. You can also get vitamin B12 from dairy products like cheese, yogurt, and milk. Nutritionist Maya Feller said that most people only need 2.4 micrograms of Vitamin B12 per day. Just three ounces of salmon will give your total daily requirement, just like three servings of lean beef would.
Are Sublingual Vitamin B12 Supplements Better Than Vitamins You Swallow?
Dr. Oz said that if you prefer to get your vitamin B12 through supplements, there are several good options. Vitamin B12 comes in the form of injections, pill supplements that you swallow, sublingual vitamins or drops. If you have a vitamin B12 deficiency, you want to aim for 25-100 micrograms of B12 a day. If you’re severely deficient, your doctor may recommend taking an even higher dose of vitamin B12 a couple of times a week. Dr. Oz prefers to take sublingual B12 supplements, which are the kind that you absorb under your tongue. He said that sublingual supplements are the best choice because they are more easily absorbed by your body (even on an empty stomach).