Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Like all other B vitamins,Vit B12 is crucial for our metabolism to work properly and provide us with energy. However, there are unique properties of Vit B12 that separate it from the others. Most importantly, B vitamins are derived from both plant and animal foods, but Vitamin B12 is almost exclusively found in animal foods alone. Therefore, if you are vegetarian, you need to know where you can get your vitamin B12 from. Here are list of foods for both non-vegetarians and vegetarians :

Sardines

Salmon

Tuna

Cod

Lamb

Scallops

Shrimp

Beef

Yogurt

Milk

Swiss Cheese

Eggs

Whey Powder

Yeast Extract Spreads

The amount of Vit B12 you need is based on our age... For those who are 18 years and older, 2.4mcg of B12 is the recommended daily amount.