Nutrition

The Best Sources of Vitamin B12 Besides Meat

Discover the best sources of vitamin B12 besides meat, along with detailed information on their benefits. Perfect for vegans and vegetarians who are looking to add more B12 to their diet by Atwater Ball
Estimated reading time: 3 min 25 sec
The Best Sources of Vitamin B12 Besides Meat Photo by ROMAN ODINTSOV on Pexels

Vitamin B12 is a critical nutrient that plays a vital role in the functioning of the nervous system and the production of red blood cells.

It is primarily found in animal products, making it a challenge for vegans and vegetarians to get enough of this vitamin. However, it is possible to get adequate amounts of vitamin B12 from non-animal sources as well. In this article, we will discuss some of the best sources of vitamin B12 besides meat.

Fortified Plant-Based Milk and Yogurt

A lot of plant-based milk and yogurt brands fortify their products with vitamin B12, which makes them an excellent source of this nutrient.

A cup of fortified soy milk contains around 3 micrograms of vitamin B12, which is approximately 125% of the recommended daily intake. Similarly, a serving of fortified almond or cashew yogurt can provide up to 20% of the recommended daily intake.

Fortified Cereals

Fortified cereals are another excellent source of vitamin B12. Many breakfast cereals are now fortified with this vitamin, making them a tasty breakfast option for vegans and vegetarians.

A serving of fortified cereal can provide up to 100% of the recommended daily intake of vitamin B12. Just make sure to read the label carefully to ensure that the cereal is fortified with vitamin B12.

Nutritional Yeast

Nutritional yeast is a deactivated yeast that is used as a seasoning in many vegan and vegetarian dishes. It has a cheesy, nutty flavor and is often used as a replacement for cheese in vegan recipes.

Nutritional yeast is an excellent source of vitamin B12, with just one tablespoon providing up to 4 micrograms of vitamin B12, which is around 167% of the recommended daily intake.

Mushrooms

Some varieties of mushroom are also a good source of vitamin B12. The shiitake mushroom, in particular, is one of the best sources of vitamin B12 among mushrooms.

A cup of cooked shiitake mushrooms contains around 2.4 micrograms of vitamin B12, which is approximately 100% of the recommended daily intake.

Fortified Vegan Meat Alternatives

Many companies now produce meat alternatives that are fortified with vitamin B12.

Related Article 10 Non-meat Sources of Vitamin B12 10 Non-meat Sources of Vitamin B12

These products are often made from soy or other plant-based sources and are an excellent option for vegans and vegetarians who want to ensure they are getting enough vitamin B12. One serving of fortified vegan meat alternatives can provide up to 50% of the recommended daily intake of vitamin B12.

Seaweed

Seaweed is a popular ingredient in Japanese cuisine and is also an excellent source of vitamin B12. Some varieties of seaweed, such as nori and wakame, are particularly high in vitamin B12.

However, it’s important to note that not all types of seaweed contain vitamin B12, so it’s important to do your research to ensure you’re getting the right type.

Fortified Nutritional Drinks

There are many fortified nutritional drinks on the market that are designed to provide a complete range of vitamins and minerals, including vitamin B12.

These drinks can be a great option for people who are on-the-go and don’t have time to prepare meals. One serving of fortified nutritional drink can provide up to 50% of the recommended daily intake of vitamin B12.

Fortified Energy Bars

Fortified energy bars are another convenient way to get vitamin B12. Many brands add vitamin B12 to their energy bars, which makes them an excellent on-the-go snack for vegans and vegetarians.

One fortified energy bar can provide up to 50% of the recommended daily intake of vitamin B12.

Fortified Tofu

Tofu is a staple in many vegan and vegetarian diets, and some brands now fortify their tofu with vitamin B12. One serving of fortified tofu can provide up to 25% of the recommended daily intake of vitamin B12.

However, it’s important to note that not all brands of tofu are fortified, so it’s important to read the label carefully.

Supplements

Finally, if you’re struggling to get enough vitamin B12 from your diet, you may want to consider taking a supplement. There are many vitamin B12 supplements available on the market, including tablets, capsules, and oral sprays.

However, it’s important to consult with your doctor before taking any supplements to ensure that they are safe and effective for you.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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