Vegetarian And Vegan Sources Of Vitamin B12
The percentage of DV listed is based on the European Food Safety Authority adequate intake’ of 4μg. Your actual values may need to be adjusted based on your age and various other factors.
Vegetarian B12 Sources
Typically it’s a fairly simple process to source vitamin B12 foods for vegetarians, as the diet allows for the consumption of some animal products which don't result in slaughter.
This explains why a vegetarian B12 deficiency is less common than a vegan deficiency. That being said, it’s still important to make sure you’re covering your bases:
Eggs
1.3mcg / 32.5% DV per 100g
Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D,” says Kurt Hong, MD, an internal medicine specialist at Keck Medicine of USC.
Natural plain Yogurt
Yogurt is an excellent source of nutrients and offers a few health benefits. However, it’s important to choose unsweetened natural plain Yogurt to get any benefits. Here’s the nutrition breakdown of a 5-ounce (150-gram) serving.
1.1 mcg / 46% of DV per 150g
4. Swiss Cheese
3.3mcg / 82.5% DV per 100g
The B12 levels in cheese vary depending on the type – with higher concentrations found in Swiss Cheese, and lower values in Cheddar and Romano.
Reliable Vitamin B12 for Vegans Sources
In terms of fully vegan B12 sources, B12 fortified foods are widely regarded as being the most reliable.
Interestingly, a study in 2000 found that vitamin B12 from fortified foods was actually linked with a better B12 status than B12 intake from animal products.
Researchers hypothesized that the B12 in meat and dairy might actually be damaged during cooking, whereas the form used in fortified foods tends to be more stable with heat.
With that in mind, some of the best include:
Nutritional Yeast
48.7mcg / 1217.5% DV per 100g
Nutritional yeast is a vegan’s secret weapon, great for sprinkling over salads or crafting vegan cheese alternatives. One thing to note:
Although fortified yeast is a super dense B12 source, it may be wise to diversify your B12 sources (as opposed to just relying on this one). B12 is light sensitive, so if you get your nutritional yeast from clear plastic containers like those found in Wholefoods, the micronutrient may degrade and the actual values may be lower than usual.
Marmite + Yeast Spreads
0.5mcg / 12.5% DV per 100g
You either love or hate it. Regardless, it may be worth experimenting with marmite or other yeast spreads from time to time if you’re looking to keep your B12 levels in check. They don’t provide a whole load of bang for their buck, but every little helps!
Fortified Soy + Almond Milk
0.9mcg / 22.5% DV per 100g in fortified soy milk
Fortified milk substitutes are a super convenient way to keep on top of your B12 levels. Some of the best sources include:
- Hemp milk
- Almond milk
- Oat milk
- Soy milk
Whenever possible, go organic and double check the label to confirm it is actually fortified with B12!
Plant-Based Meats
Up to 100% DV in one Moving Mountains B12 Burger
Many plant-based meats are a good source of vitamin B12 for vegans. Again, not all plant-based meat alternatives are fortified, so remember to check the nutrient labels!
content source: