Vitamin B 12

[Jitendra Hydonus]

For many years now I have enjoyed the taste of 10 ounce servings of Slim Fast. Never paid to much attention to the
Vitamin and mineral content. Today I looked and there is 35% of the minimum daily allowance in one of those small drinks.

[mccoy]

That may be B12 naturally contained in processed foods or supplements. It can summed to the total daily need anyway.

Supplements have the undisputable advantage that , vitamnins and minerals -wise, you do not have to think about quantity and quality of foods you are eating, except that it is very difficult to take in everything which is needed by supplements alone.

[mccoy]

The best way to input natural B12 or cyanocobalamin is milk.

One pint of pasteurized milk = 2 micrograms, almost the RDI.

One cup of milk would be almost half the RDI, which homeostasis would see to it that became the Whole RDI.
 But there might be other sources like cheese and milk or eggs and mill products from bars and so on like Steve noted.

I already started. one cup of milk a day is very easily drunk. For those who do not tolerate milk too much, there are two tricks.

1) mix one cup milk, one cup yogurt with honey. It becomes far more digestible and you'll reach 1 microgram of B12. Together with fresh fruit, it also makes up a meal
2) curdle the milk with some vegetable rennet. I did it today with fig's Leaves. Excellent.

For those who do not tolerate milk at all, they should eat either eggs (soft boiled) or parmesan cheese (also grana padano, or the swiss Sbrinz cheese, whose propionic fermentation destroys lactose and should be tolerated by most those who are intolerant to milk (exception made for those intolerant to caseine maybe).

Probably, the RDI for iron and zinc is harder to reach than for B12

[Jitendra Hydonus]

https://www.prevention.com/food/meatless-vitamin-b12-foods