Vitamin B12 is an essential vitamin for human health, and adults need about 2.4 micrograms every day. A vitamin B12 deficiency can lead to problems, such as pain, numbness, and shortness of breath. In extreme cases, a lack of B12 can result in depression, memory loss, and incontinence, among other problems. And because our bodies can’t make this vitamin, we must get it from the food we eat. Foods rich in vitamin B12 are all animal-based, leaving vegetarians and vegans at a higher risk of vitamin B12 deficiency. But don’t worry—this vitamin B12 food list is long enough for everyone to find something they can enjoy.