Kathy McManus, M.S., R.D is the director of the department of nutrition at Brigham and Women's Hospital and an investigator on the Pounds Lost Trial, a 5 year NIH funded obesity study. She graduated with a Bachelor of Science from Simmons College, completed her Dietetic Internship at Brigham and Women Hospital, and received a Master of Science degree in nutrition from Framingham State College.

Question:

What foods contain B12? I have a deficiency and was told to eat foods with B12, but I was not told what those foods are.

Answer:

Vitamin B12 is found primarily in animal products, such as:

• Fish (especially oysters, clams, crab, tuna and bluefish)

• Chicken and turkey

• Meat

• Milk, cheese and other dairy products

Fortified cereals also supply this vitamin.

Most multivitamins have some B12, too. ("Senior" versions have even more.) Fortified foods and multivitamins offer an advantage for people over age 50, who may lack the stomach acid needed to extract B12 from natural food sources.

It is best to monitor your B12 status. Deficiency can cause irreversible nerve damage. If food intake and supplements don't fix the problem, you may need to talk to your doctor about the possibility of B12 injections.