The Best Vitamin B12 Foods for Vegetarians and Vegans
By Scott Burgett | 3.19.19
This post may contain affiliate links. Please read my disclosure for more information.
Vitamin B12 is an essential vitamin for everyone. Regardless of diet preference, we need it to support our blood cell formation, our DNA creation, and to maintain our energy levels.
For vegetarians and vegans, it’s even more important to monitor intake since natural Vitamin B12 is mostly found in animal foods.
Foods that are not menu items any longer.
This article will show you the best vitamin b12 foods for vegetarians and vegans, and answer common questions you have of this fascinating and powerful vitamin.
1. Fortified Cereals
(Daily Value (DV) – 6μg | 250%)
Fortified cereals are an affordable way to help meet your daily Vitamin B12 requirement. In addition, they also have a high bioavailability.
That means that your body can digest them quickly and fully absorb all the B12 that you eat. Be sure to check the label for exact quantities.
3. Daiya Cheezy Mac
(Daily Value (DV) – 0.5μg | 20%)
Daiya Cheezy Mac is suitable for both vegetarian and vegan diets. It contains 20 percent of your daily Vitamin B12 needs in just one serving.
Yet, keep in mind because it is processed, it should not be your sole source of Vitamin B12.
4. B-Fresh Gum
(Daily Value (DV) – 3.6μg | 150%)
Yes, you can chew your vitamins too! In just one piece of B-fresh gum, you get an impressive 150 percent of the DV for Vitamin B12.
This product is great because it’s also sugar free, NON-GMO, gluten and soy free.
5. Fortified Plant Milks
(Daily Value (DV) – 1.2μg | 50%)
Plant milks are another great source of Vitamin B12 for vegetarians and vegans.
Since B12-fortified amounts may vary, check the label for complete accuracy.
6. Fortified Tofu
(Daily Value (DV) – 1.7μg | 69%)
Fortified tofu is suitable for both vegans and vegetarians. One serving (3-4oz) contains over half of your daily Vitamin B12 requirements.
However, check the label to make sure your tofu is B12 fortified.
7. Plant Based Protein Powder
(Daily Value (DV) – 0.8μg | 35%)
Using a high quality plant-based protein powder is an easy way to get in over one-third of your daily Vitamin B12.
Not only that, you’ll also get 20g of high quality plant protein per serving.
8. Fortified Nutritional Yeast
(Daily Value (DV) – 4.0μg | 166%)
Most people mistakenly think all nutritional yeast contains Vitamin B12. However, only certain brands that are fortified with B-vitamins contain Vitamin B12.
All you need is one tablespoon per day to meet the daily requirements.
9. Low-fat Milk
(Daily Value (DV) – 1.3μg | 54%)
One 8-ounce glass of low-fat dairy milk contains just over half of your daily Vitamin B12 requirements.
Similar to fortified foods, dairy milk absorbs quickly, making it a highly bioavailable source of B12.
10. Low-fat Yogurt
(Daily Value (DV) – 1.5μg | 62%)
One cup of low-fat dairy yogurt contains two-thirds of the Vitamin B12 requirements suitable for vegetarians.
Similarly to the other dairy products on this list, yogurt is a natural way to make sure you’re getting the vitamins you need.
11. Eggs
(Daily Value (DV) – 0.6μg | 23%)
Eggs are common place in vegetarians diets because they are high in protein. Consequently, they are also helping for meeting Vitamin B12 needs.
Although you would need to eat several eggs per day to meet the minimum requirement, it’s helpful when combined with other B12 vegetarian-friendly foods.
12. Cheddar Cheese
(Daily Value (DV) – 0.3μg | 10%)
Cheddar cheese is another dairy-based source of Vitamin B12 that is suitable for vegetarians. A 1-ounce serving contains 10 percent DV for Vitamin B12.
On the other hand, cheese is calorically dense food, meaning you should not rely on it as your only source of B12.
13. Ice Cream
(Daily Value (DV) – 0.3μg | 21%)
Who knew something so sweet and delicious could also contain essential vitamins. A one-half cup serving of dairy-based ice cream has 21 percent of your daily Vitamin B12 requirements.
However, because of it’s high sugar and fat content, do not rely on this as your sole source of B12.
14. Nori
(Daily Value (DV) – 2.4μg | 100%)
Nori is a seaweed that’s popular in Asian countries. It’s been shown that 4g of dried nori supplies 100 percent of our daily Vitamin B12 requirements.
Dried seaweed snacks are an easy and convenient to get in your B12. Since most snacks weigh less than one-quarter of an ounce, use this along with the other foods listed.
15. Shiitake Mushrooms
(Daily Value (DV) – 1.3μg | 54%)
Mushrooms have been recently identified as containing Vitamin B12 because it grows in nutrient rich soils (where B12 originates).
Although, to meet the daily requirement, you would need to eat 50g (or ⅔ cups). Use this in addition with other foods on this list.
16. Vitamin Water
(Daily Value (DV) – 2.4μg | 100%)
SoBeWater Vitamin water contains 100 percent of our daily Vitamin B12 needs.
In addition to fortified juice, this is in liquid form, making it highly absorbable for our body.
17. Tempeh
(Daily Value (DV) – 0.1 – 0.9μg | 5-40%)
Tempeh is not a reliable source of Vitamin B12, although research has shown varying levels in this food. Indonesian tempeh that’s fermented with a lupin bean mix has shown the greatest potential for Vitamin B12 enrichment.
Likewise, tempeh is also a phenomenal protein source for vegans and vegetarians.
18. Morningstar Farms Original Sausage Patties
(Daily Value (DV) – 1.1μg | 45%)
One serving of Morningstar Farms Original Sausage Patties provides almost half of your daily B12 needs.
Nevertheless, it is still a processed food, so don’t rely on it for your sole source of B12.
19. Yves The Good Veggie Burger
(Daily Value (DV) – 0.4μg | 15%)
Yves The Good Veggie Burger can help both vegetarians and vegans meet their daily B12 requirements.
In the same way to Morningstar Farms Sausage, this product is processed and should not be relied upon for your daily B12 needs.
20. Marmite
(Daily Value (DV) – 0.3μg | 10%)
Marmite is a buttery spread used in cooking and as a condiment. One serving yields 10 percent of our daily Vitamin B12 needs.
Conversely, marmite has a high sodium content, so it’s best not to rely on this as your sole source of B12.
How Much Vitamin B12 Do You Really Need?
The recommended daily allowance (RDA) for Vitamin B12 is between 0.4 to 2.8μg per day.
Most experts recommend 2.4μg per day as a sufficient amount.
Use the table below for reference:
Overall, eat both foods sources of Vitamin B12 and supplement to reach these daily required amount.
Health Benefits of Vitamin B12
Consuming an adequate amount of Vitamin B12 on a vegetarian or vegan diet is essential for good health.
The major health benefits of this vitamin include:
- Boosting your mood and energy
- Producing and forming red blood cells
- Regulating the nervous system
- Synthesizing your DNA
Vitamin B12 also protects your brain neurons from degenerating (aka brain shrinkage).
Which is why some research suggests maintaining adequate Vitamin B12 status can help stave of brain disease.
In the same way, Vitamin B12 is effective for treatment of depression-like symptoms.
A study testing the link between B12 and depression suggested that taking 1000μg (micrograms) of Vitamin B12 daily can help improve treatment outcomes.
This makes perfect sense since B12 is well-known for increasing energy and boosting mood.
However, if it works as a mood booster at adequate levels, what happens when you become deficient?
Risks of a B12 Deficiency
Becoming deficient in Vitamin B12 is something you don’t want to chance. The risks and complications of this fundamental vitamin are too great to ignore.
A deficiency, whether short-term or chronic, can lead to severe complications with our nervous system and brains.
Early and late symptoms of a Vitamin B12 deficiency include:
- Nausea
- Loss of appetite
- Diarrhea
- Numbness/tingling in hands or feet
- Unusual behavior changes
- Swollen tongue
- Blindness
- Dementia
- Paralysis
If you find yourself experiencing any of these symptoms, check with your doctor immediately. Only a blood test by a trained professional can decide if you are deficient.
The quicker you address the symptoms, the less likely serious damage will occur.
Is Vitamin B12 Deficiency Common?
Thankfully, Vitamin B12 deficiencies are uncommon. Yet still, 6 to 20 percent of people both in the US and UK qualify as deficient.
Older populations are at greater risk of a deficiency since absorption issues are more common than in younger populations.
Moreover, developing countries with poor access to nutrition are at a high risk for a deficiency.
To protect your health, get yearly blood tests to check your blood levels for Vitamin B12 status.
Which Form of Vitamin B12 Best?
There are two forms of Vitamin B12: methylcobalamin and cyanocobalamin. The differ in two distinct areas.
One area of difference is bioavailability. Methylcobalamin is the bioactive form of Vitamin B12, making it easiest to absorb.
On the other hand, cyanocobalamin is the synthetic form of Vitamin B12.
This causes digestive and absorption issues with certain people, making it inferior to methylcobalamin.
The second area of difference is how it’s chemically structured. Cyanocobalamin has a cyanide group, while methylcobalamin does not.
However, the levels of cyanide are so small, they are almost undetectable and harmless.
If you just purchased a cyanocobalamin B12 supplement, not to worry, you can continue using it. Just swap it out the next time around.
In short, between the two forms of Vitamin B12, methylcobalamin is preferred.
It has a highest bioavailability (absorption rate) and it the most natural form of the vitamin.
Should You Supplement with Vitamin B12?
Yes! You should supplement with Vitamin B12 and not rely on foods as your only source.
Only fortified foods can guarantee, with any sort of certainty, the levels of B12 in their product.
Supplementing with a high quality Vitamin B12 supplement is the best practice to avoid a deficiency and boost your health.
You have two options when it comes to supplementing:
- 250mcg per day OR
- 2,500mcg per week
Doctors and other medical experts recommend both dosing strategies.
To choose the best strategy for yourself, simply ask this question: am I more likely to follow a protocol that’s once per week or once per day?
There is no wrong answer, it’s only about what works best for you.
In particular, the best supplement for a daily strategy is MaryRuth’s Made Vitamin B12 Gummies and the best weekly supplement is Jarrow Formulas Methyl B12.
The Top 3 Vitamin B12 Foods for Vegetarians and Vegans
You now have 20 different food sources of Vitamin B12 to choose from. There are options for both vegetarians and vegans that come in liquid and solid form.
However, the top three foods from the list above are:
Can you spot the trend?
These three fortified foods are the best because they guarantee their B12 levels, they are highly absorbable and affordable.
Eat these foods and take a high quality supplement to keep your Vitamin B12 at optimal levels.
Conclusion
Vitamin B12 is indispensable for health.
You can find Vitamin B12 foods for vegetarians and vegans in all corners of the supermarket, although the amounts will vary.
To avoid a deficiency and reap of the health benefits, eat vitamin B12 rich foods sources and use a supplement. This will make sure that you are not relying on one source in your diet.
To illustrate, fortified plant milks, eggs, vitamin water, and nori are all great places to start with food.
Along with a varied diet and supplementation protocol, regularly communicate with your doctor and test your blood levels annually.
Which Vitamin B12 foods for vegetarians and vegans will you try first? Share your answer the comments section.
1. Fortified Cereals
(Daily Value (DV) – 6μg | 250%)
Fortified cereals are an affordable way to help meet your daily Vitamin B12 requirement. In addition, they also have a high bioavailability.
That means that your body can digest them quickly and fully absorb all the B12 that you eat. Be sure to check the label for exact quantities.
3. Daiya Cheezy Mac
(Daily Value (DV) – 0.5μg | 20%)
Daiya Cheezy Mac is suitable for both vegetarian and vegan diets. It contains 20 percent of your daily Vitamin B12 needs in just one serving.
Yet, keep in mind because it is processed, it should not be your sole source of Vitamin B12.
4. B-Fresh Gum
(Daily Value (DV) – 3.6μg | 150%)
Yes, you can chew your vitamins too! In just one piece of B-fresh gum, you get an impressive 150 percent of the DV for Vitamin B12.
This product is great because it’s also sugar free, NON-GMO, gluten and soy free.
5. Fortified Plant Milks
(Daily Value (DV) – 1.2μg | 50%)
Plant milks are another great source of Vitamin B12 for vegetarians and vegans.
Since B12-fortified amounts may vary, check the label for complete accuracy.
6. Fortified Tofu
(Daily Value (DV) – 1.7μg | 69%)
Fortified tofu is suitable for both vegans and vegetarians. One serving (3-4oz) contains over half of your daily Vitamin B12 requirements.
However, check the label to make sure your tofu is B12 fortified.
7. Plant Based Protein Powder
(Daily Value (DV) – 0.8μg | 35%)
Using a high quality plant-based protein powder is an easy way to get in over one-third of your daily Vitamin B12.
Not only that, you’ll also get 20g of high quality plant protein per serving.
8. Fortified Nutritional Yeast
(Daily Value (DV) – 4.0μg | 166%)
Most people mistakenly think all nutritional yeast contains Vitamin B12. However, only certain brands that are fortified with B-vitamins contain Vitamin B12.
All you need is one tablespoon per day to meet the daily requirements.
9. Low-fat Milk
(Daily Value (DV) – 1.3μg | 54%)
One 8-ounce glass of low-fat dairy milk contains just over half of your daily Vitamin B12 requirements.
Similar to fortified foods, dairy milk absorbs quickly, making it a highly bioavailable source of B12.
10. Low-fat Yogurt
(Daily Value (DV) – 1.5μg | 62%)
One cup of low-fat dairy yogurt contains two-thirds of the Vitamin B12 requirements suitable for vegetarians.
Similarly to the other dairy products on this list, yogurt is a natural way to make sure you’re getting the vitamins you need.
11. Eggs
(Daily Value (DV) – 0.6μg | 23%)
Eggs are common place in vegetarians diets because they are high in protein. Consequently, they are also helping for meeting Vitamin B12 needs.
Although you would need to eat several eggs per day to meet the minimum requirement, it’s helpful when combined with other B12 vegetarian-friendly foods.
12. Cheddar Cheese
(Daily Value (DV) – 0.3μg | 10%)
Cheddar cheese is another dairy-based source of Vitamin B12 that is suitable for vegetarians. A 1-ounce serving contains 10 percent DV for Vitamin B12.
On the other hand, cheese is calorically dense food, meaning you should not rely on it as your only source of B12.
13. Ice Cream
(Daily Value (DV) – 0.3μg | 21%)
Who knew something so sweet and delicious could also contain essential vitamins. A one-half cup serving of dairy-based ice cream has 21 percent of your daily Vitamin B12 requirements.
However, because of it’s high sugar and fat content, do not rely on this as your sole source of B12.
14. Nori
(Daily Value (DV) – 2.4μg | 100%)
Nori is a seaweed that’s popular in Asian countries. It’s been shown that 4g of dried nori supplies 100 percent of our daily Vitamin B12 requirements.
Dried seaweed snacks are an easy and convenient to get in your B12. Since most snacks weigh less than one-quarter of an ounce, use this along with the other foods listed.
15. Shiitake Mushrooms
(Daily Value (DV) – 1.3μg | 54%)
Mushrooms have been recently identified as containing Vitamin B12 because it grows in nutrient rich soils (where B12 originates).
Although, to meet the daily requirement, you would need to eat 50g (or ⅔ cups). Use this in addition with other foods on this list.
16. Vitamin Water
(Daily Value (DV) – 2.4μg | 100%)
SoBeWater Vitamin water contains 100 percent of our daily Vitamin B12 needs.
In addition to fortified juice, this is in liquid form, making it highly absorbable for our body.
17. Tempeh
(Daily Value (DV) – 0.1 – 0.9μg | 5-40%)
Tempeh is not a reliable source of Vitamin B12, although research has shown varying levels in this food. Indonesian tempeh that’s fermented with a lupin bean mix has shown the greatest potential for Vitamin B12 enrichment.
Likewise, tempeh is also a phenomenal protein source for vegans and vegetarians.
18. Morningstar Farms Original Sausage Patties
(Daily Value (DV) – 1.1μg | 45%)
One serving of Morningstar Farms Original Sausage Patties provides almost half of your daily B12 needs.
Nevertheless, it is still a processed food, so don’t rely on it for your sole source of B12.
19. Yves The Good Veggie Burger
(Daily Value (DV) – 0.4μg | 15%)
Yves The Good Veggie Burger can help both vegetarians and vegans meet their daily B12 requirements.
In the same way to Morningstar Farms Sausage, this product is processed and should not be relied upon for your daily B12 needs.
20. Marmite
(Daily Value (DV) – 0.3μg | 10%)
Marmite is a buttery spread used in cooking and as a condiment. One serving yields 10 percent of our daily Vitamin B12 needs.
Conversely, marmite has a high sodium content, so it’s best not to rely on this as your sole source of B12.
How Much Vitamin B12 Do You Really Need?
The recommended daily allowance (RDA) for Vitamin B12 is between 0.4 to 2.8μg per day.
Most experts recommend 2.4μg per day as a sufficient amount.
Use the table below for reference:
Overall, eat both foods sources of Vitamin B12 and supplement to reach these daily required amount.
Health Benefits of Vitamin B12
Consuming an adequate amount of Vitamin B12 on a vegetarian or vegan diet is essential for good health.
The major health benefits of this vitamin include:
- Boosting your mood and energy
- Producing and forming red blood cells
- Regulating the nervous system
- Synthesizing your DNA
Vitamin B12 also protects your brain neurons from degenerating (aka brain shrinkage).
Which is why some research suggests maintaining adequate Vitamin B12 status can help stave of brain disease.
In the same way, Vitamin B12 is effective for treatment of depression-like symptoms.
A study testing the link between B12 and depression suggested that taking 1000μg (micrograms) of Vitamin B12 daily can help improve treatment outcomes.
This makes perfect sense since B12 is well-known for increasing energy and boosting mood.
However, if it works as a mood booster at adequate levels, what happens when you become deficient?
Risks of a B12 Deficiency
Becoming deficient in Vitamin B12 is something you don’t want to chance. The risks and complications of this fundamental vitamin are too great to ignore.
A deficiency, whether short-term or chronic, can lead to severe complications with our nervous system and brains.
Early and late symptoms of a Vitamin B12 deficiency include:
- Nausea
- Loss of appetite
- Diarrhea
- Numbness/tingling in hands or feet
- Unusual behavior changes
- Swollen tongue
- Blindness
- Dementia
- Paralysis
If you find yourself experiencing any of these symptoms, check with your doctor immediately. Only a blood test by a trained professional can decide if you are deficient.
The quicker you address the symptoms, the less likely serious damage will occur.
Is Vitamin B12 Deficiency Common?
Thankfully, Vitamin B12 deficiencies are uncommon. Yet still, 6 to 20 percent of people both in the US and UK qualify as deficient.
Older populations are at greater risk of a deficiency since absorption issues are more common than in younger populations.
Moreover, developing countries with poor access to nutrition are at a high risk for a deficiency.
To protect your health, get yearly blood tests to check your blood levels for Vitamin B12 status.
Which Form of Vitamin B12 Best?
There are two forms of Vitamin B12: methylcobalamin and cyanocobalamin. The differ in two distinct areas.
One area of difference is bioavailability. Methylcobalamin is the bioactive form of Vitamin B12, making it easiest to absorb.
On the other hand, cyanocobalamin is the synthetic form of Vitamin B12.
This causes digestive and absorption issues with certain people, making it inferior to methylcobalamin.
The second area of difference is how it’s chemically structured. Cyanocobalamin has a cyanide group, while methylcobalamin does not.
However, the levels of cyanide are so small, they are almost undetectable and harmless.
If you just purchased a cyanocobalamin B12 supplement, not to worry, you can continue using it. Just swap it out the next time around.
In short, between the two forms of Vitamin B12, methylcobalamin is preferred.
It has a highest bioavailability (absorption rate) and it the most natural form of the vitamin.
Should You Supplement with Vitamin B12?
Yes! You should supplement with Vitamin B12 and not rely on foods as your only source.
Only fortified foods can guarantee, with any sort of certainty, the levels of B12 in their product.
Supplementing with a high quality Vitamin B12 supplement is the best practice to avoid a deficiency and boost your health.
You have two options when it comes to supplementing:
- 250mcg per day OR
- 2,500mcg per week
Doctors and other medical experts recommend both dosing strategies.
To choose the best strategy for yourself, simply ask this question: am I more likely to follow a protocol that’s once per week or once per day?
There is no wrong answer, it’s only about what works best for you.
In particular, the best supplement for a daily strategy is MaryRuth’s Made Vitamin B12 Gummies and the best weekly supplement is Jarrow Formulas Methyl B12.
The Top 3 Vitamin B12 Foods for Vegetarians and Vegans
You now have 20 different food sources of Vitamin B12 to choose from. There are options for both vegetarians and vegans that come in liquid and solid form.
However, the top three foods from the list above are:
Can you spot the trend?
These three fortified foods are the best because they guarantee their B12 levels, they are highly absorbable and affordable.
Eat these foods and take a high quality supplement to keep your Vitamin B12 at optimal levels.
Conclusion
Vitamin B12 is indispensable for health.
You can find Vitamin B12 foods for vegetarians and vegans in all corners of the supermarket, although the amounts will vary.
To avoid a deficiency and reap of the health benefits, eat vitamin B12 rich foods sources and use a supplement. This will make sure that you are not relying on one source in your diet.
To illustrate, fortified plant milks, eggs, vitamin water, and nori are all great places to start with food.
Along with a varied diet and supplementation protocol, regularly communicate with your doctor and test your blood levels annually.
Which Vitamin B12 foods for vegetarians and vegans will you try first? Share your answer the comments section.
3 Comment(s)
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lee
thanks for the list you provided here. This is an awesome blog. More power!
Scotty
Thanks for your support!
Hope Doc
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