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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

According to Ali Kalenak, a registered nurse and founder of Remedie Hydration Therapy in Jackson, Wyoming, most B12 shots come in 1,000 mcg doses

Too much vitamin B12 intake can cause headache, nausea and vomiting, diarrhea, fatigue, weakness, and tingling

While there are typically no side effects to IV vitamin therapy, any that do appear are usually minor