Deficiency Of Vitamin B12: Some Food Sources That May Help

Difficult But Possible

For vegetarians, getting enough vitamin B12 can be a concern since its primarily found in animal products. However, there are several plant-based sources and fortified foods that can help meet your B12 needs:

Fortified Foods

Many plant-based foods, such as breakfast cereals, plant-based milks (like almond, soy, or coconut milk), nutritional yeast, and meat substitutes (like tofu or tempeh), are often fortified with vitamin B12.

Dairy Alternatives

Some dairy alternatives, such as fortified yogurts and cheeses made from plant milks, may also contain vitamin B12.

Algae-based Supplements

Certain types of algae, such as Spirulina and Chlorella, may contain some B12 analogs. However, these forms are not considered reliable sources of active B12, so its best to rely on fortified foods or supplements.

Supplements

Vitamin B12 supplements are widely available and are an effective way to ensure youre getting enough of this vitamin. They come in various forms, including pills, sublingual tablets, and fortified nutritional yeast.

Mushrooms

Certain mushrooms, such as shiitake mushrooms, may contain traces of vitamin B12, but the amounts are generally low and can vary.

Plant-Based Spreads

Some spreads, like Marmite and Vegemite, are fortified with vitamin B12 and can be included in your diet.