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Good sources of vitamin B12 include: Meat (beef, lamb, and pork) Poultry (chicken and turkey) Fish (salmon, trout, and sardines) Dairy products (milk, cheese, and yogurt) Eggs Fortified cereals and plant-based milk alternatives For individuals who do not consume animal products, it is important to seek out fortified foods or consider taking a B12 supplement to prevent deficiencies that could affect hair health

Animal experiments have not shown significant adverse effects at therapeutic dosages

How to Meet Your Daily B12 Requirements Meeting the UK's recommended 1.5 mcg daily B12 intake is straightforward for most people consuming animal products, as vitamin B12 is found almost exclusively in foods of animal origin

In people aged 50 and older, adequate intake of vitamin B12 is considered important for maintaining good vision and avoiding macular degeneration