B12 is Vital to Nerves, Red Blood Cells and DNA

My B12 intake is from:
Canned Sardines 
3oz Serving (85g) (126% DV)
Beef 
3oz Serving (85g) 5.1μg (85% DV)
Parmesan Cheese 
1oz Serving (28g) 0.9μg (11% DV)
Chicken Eggs 
Per Whole Egg (50g) 0.36μg (6% DV)

http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php

"B-12 affects every cell in your body because of its role in your circulatory system...[It] helps you to make heme, the component of your red blood cells that allows them to supply every tissue in your body with oxygen."
http://healthyeating.sfgate.com/b12-found-eggs-dairy-8075.html

"It’s critical you meet your daily B12 requirements (adults require 2.4 micrograms a day) since the body relies on a steady intake to make and repair DNA, to produce red blood cells and to keep your nervous system working properly. Vitamin B12 is also used to convert carbohydrates, proteins and fats in foods into energy compounds the body can use."
http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/how-can-i-get-enough-vitamin-b12-if-i-dont-eat-meat/article16777645/

"Common Signs of  B12 Deficiency:

• Weakness, fatigue or low energy
• Shortness of breath
• Heart palpitations
• Loss of appetite
• Digestive issues such as diarrhea or constipation
• Frequent bruising or bleeding
• Anemia
• Depression or mood issues
• Numbness and tingling in hands or feet
• Brain fog, memory loss, confusion, dementia

"If ignored, a B12 deficiency can affect the entire body, leading to permanent brain and nerve damage. Sometimes B12 deficiencies can be overlooked and misdiagnosed as other disorders like Alzheimer’s, multiple sclerosis, bipolar disorder, autism, and some cancers.

"How do I get more B12?

• Eat a diet rich in animal protein

• Consume a high-dose oral supplement of methylcobalamin (methyl-B12)

• Take sublingual methyl-B12 drops 

• Get B12 shots"

http://www.mindbodygreen.com/0-10776/everything-you-need-to-know-about-b12-deficiency.html

"In the past, spurious claims have been made that certain fermented soya foods such as miso, tamari and tempeh are rich in vitamin B12; the B12 content of these foods may vary widely and cannot be depended on as a reliable source. Furthermore there have been claims that the algae spirulina and the seaweed nori contain significant amounts of B12. However, the current consensus now is that they contain compounds structurally similar to B12, known as B12 analogues, which may disrupt normal B12 metabolism by competing with B12 for absorption. It is wise to assume that no plant foods can be relied on as an adequate source of vitamin B12. While vegetarians may obtain some of their B12 from free-range eggs and dairy products, vegans must obtain their B12 from fortified foods. To ensure that you get enough vitamin B12 become a label reader! If the food is fortified then B12 will be listed in the list of ingredients (how much is present will be given in the nutritional information)."

http://www.vegetarian.org.uk/factsheets/b12factsheet.html