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Ensuring Proper Brain Functioning In addition to the above roles, vitamin B12 plays a part in ensuring proper brain functioning and memory

Some individuals notice changes in 34 weeks, while others require longer depending on baseline metabolic health

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You can find vitamin B12 in: Fish: Salmon (2.4 mcg per 3 oz) and canned tuna (2.57 mcg per 5 oz can) Red meat: Lean beef (6.9 mcg per 3 oz) Poultry: Roasted turkey (0.8 mcg per 3 oz) and ground lean turkey (1.6 mcg per 3 oz) Dairy: Low-fat yogurt (1.2 mcg per 8 oz) and low-fat milk (1.2 mcg per 1 cup) Eggs: One hard-boiled egg has 0.6 mcg of vitamin B12 When to Consider Supplementation Since red and organ meat (i.e., liver) have the highest concentration of Vitamin B12, vegetarians are at an increased risk of a deficiency

Adults (19-64 years) are usually recommended to consume about 1.5 micrograms a day or more if they are not getting sufficient B12 from their diets