Vitamin B-12 plays an essential role in a person’s health. Vegetarian and vegan foods that contain vitamin B-12 can include fortified plant-based milks, fortified cereals, and nutritional yeasts.
Vegetarians and vegans must take particular care to consume enough vitamin B-12, which is mainly found in meat, eggs, and dairy products. Therefore, it is more likely that a vegan or vegetarian will develop a vitamin B-12 deficiency.
In this article, we examine the required amount of vitamin B-12 and list good vegetarian and vegan sources.
For vegetarians looking to increase their vitamin B12 intake, there are a variety of options. Some good choices include:
- yogurt
- low fat milk
- fortified plant-based milk
- cheese
- eggs
- fortified cereals
- nutritional yeast
The daily value for vitamin B12 is
A vegetarian may wish to consume the following foods on a regular basis. The table below shows how many micrograms the food contains and how it equates to the daily value.
| 1 cup reduced-fat (2% fat) milk | Micrograms per serving | Percentage of daily value |
|---|---|---|
| Nutritional yeast | 8.3 to 24 | 346 to 1,000 % |
| 1 cup milk, 2% milkfat | 1.3 | 54 % |
| 6 ounce (oz) container plain, low fat yogurt | 1 | 43 % |
| 1 serving B-12 fortified breakfast cereal | 0.6 | 25 % |
| 1 1/2 oz cheddar cheese | 0.5 | 19 % |
| 1 large, cooked egg | 0.5 | 19 % |
| 1/2 cup tempeh | 0.1 | 3 % |
Fortified cereals are a good choice as they have high bioavailability, meaning the B-12 is absorbed at a high rate, so very little is lost in the absorption process.
Nutritional yeast is popular with both vegetarians and vegans because it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavor. Nutritional yeast can be added to cooked meals or sprinkled on food and snacks.
To use nutritional yeast, a person can:
- sprinkle it on popcorn
- mix it into cheese sauces
- mix it into mashed potatoes
- sprinkle over scrambled eggs or tofu
- stir into a creamy soup
- add to pasta dishes
- put it on salads
Because vegans avoid all animal-derived products, they may rely on vitamin B-12 fortified foods, such as certain breakfast cereals and nutritional yeast. Plant foods do not provide a significant amount of vitamin B-12, so it is vital that vegans find alternative sources of vitamin B12 to remain in the best health.
Some foods that can be fortified with vitamin B-12 include:
- fortified non-dairy milk
- meat substitutes
- breakfast cereals
- nutritional yeast
- vegan spreads
It is essential to read the labels on all of these foods, as some may not be fortified with vitamin B-12. For those who are already B-12 deficient, supplemental B-12 in the form of capsules or injections may be required.
Further resources
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
Ensuring enough vitamin B-12 in the diet is essential for optimum health. The health benefits of B-12 include:
- the formation and division of red blood cells
- protecting the nervous system
- synthesizing a person’s DNA
- providing the body with energy
Recommended daily allowances (RDAs) are the recommended amounts of nutrients a person should have each day. The
- Adults and teenagers: 2.4 micrograms (mcg) per day
- Children between 9 and 13 years old: 1.8 mcg per day
- Children between 4 and 8 years old: 1.2 mcg per day
- Toddlers between 1 and 3 years old: 0.9 mcg per day
Infants between 7 and 12 months old require 0.5 mcg of B-12 per day, and babies less than 6 months old only need 0.4 mcg per day.
Pregnant people require 2.6 mcg, while people who are breastfeeding need 2.8 mcg per day.
A vitamin B-12 deficiency can have severe consequences for a person’s health. Common problems associated with vitamin B-12 deficiency include anemia, certain neurological disorders, and reduced growth and healing.
Common symptoms of a vitamin B-12 deficiency include:
- nerve damage
- weakness and fatigue
- tingling in the hands and feet
- numbness
- blurred vision
- fever
- sweating
- difficulty walking
- problems with the digestive system
- a sore tongue or mouth ulcers
- breathlessness
- feeling faint or dizzy
- depression
- mood swings
- a decline in memory, judgment, and understanding
- pale skin
- loss of appetite
- tinnitus (ringing, buzzing, or hissing sounds in the ears)
A person experiencing these symptoms should make an appointment with a doctor. The doctor will ask about their symptoms and perform tests to determine whether a lack of vitamin B-12 is the cause.
Vegetarians and vegans should ensure they include an adequate amount of vitamin B-12 in their diet. Health professionals can provide advice on where to find sources of B-12 and how much they need to take.
Without maintaining proper levels of vitamin B-12, a person can suffer serious side effects, including nerve damage and depression.
Since no plant-derived foods contain adequate amounts of vitamin B-12, vegans and vegetarians should be aware of alternative sources, such as fortified products.