Vitamin B12 is a critical nutrient, essential to maintaining good health. It is known for its role in energy production, DNA synthesis, and the proper functioning of the nervous system.

Given its importance, it is vital for individuals, especially those on a plant-based diet, to learn where they can find vitamin B12 in plant-based foods.

What is Vitamin B12

Vitamin B12 is a water-soluble vitamin that is found in animal products like meat, fish, dairy, and eggs. Its primary role is producing red blood cells responsible for transporting oxygen throughout the body.

Additionally, B12 is also important for brain function and DNA synthesis.

What Happens if You Lack Vitamin B12

Vitamin B12 deficiency can lead to various health problems, including fatigue, loss of appetite and weight loss, constipation, or diarrhea. Lack of B12 can also result in mental health issues like depression, memory loss, and dementia.

Why is Finding Plant-Based Vitamin B12 is Tough

Vitamin B12 is predominantly found in animal foods. Therefore, vegans and vegetarians need to supplement B12 as they are most likely to suffer from deficiency.

You can get B12 from supplements or fortified foods that are commonly available for easy access.

Where to Find Vitamin B12 in Plant-Based Foods

Nutritional yeast

Nutritional yeast is a great source of vitamin B12. Nutritional yeast is deactivated yeast that is yellow in color. It has a nutty, cheesy flavor, making it a popular ingredient in plant-based diets and cooking.

Two tablespoons of nutritional yeast provide about 4 micrograms (mcg) of vitamin B12, which is enough for most people’s daily needs.

Mushrooms

Fungi are an excellent source of vitamin B12. A 100g serving of shiitake mushrooms contains around 5mcg of vitamin B12.

Other fungi-rich B12 sources include button and portobello mushrooms, which are commonly found at most grocery stores and supermarkets.

Fortified plant-based milk

Most plant-based milk, such as almond milk, soy milk, or rice milk, is fortified with vitamin B12. A cup of fortified plant-based milk usually contains about 1-3mcg of vitamin B12, which is sufficient to maintain good health.

Some plant-based milk brands can contain levels of B12 up to 6mcg, so it’s important to check labels and choose higher B12-fortified options.

Fortified breakfast cereal

Fortified breakfast cereals are an excellent source of vitamin B12, particularly for those on a plant-based diet. Some cereal brands can contain up to 6mcg of vitamin B12 per serving, which is more than the recommended daily intake.

Related Article Getting Enough Vitamin B12 on a Vegetarian Diet

It is important to check the nutrition labels of cereal boxes to ensure they are fortified and high in vitamin B12.

Tempeh

Tempeh is a plant-based protein source made from fermented soybeans. It is also a good source of vitamin B12. A 100g of tempeh contains around 2.4mcg of vitamin B12.

Or 3oz serving of tempeh provides almost half of the recommended daily intake of vitamin B12.

Nori seaweed

Nori seaweed is another significant source of vitamin B12 for plant-based eaters. Nori is commonly used in Japanese cuisine as a wrap for sushi, but it can be a great ingredient in other dishes.

Just one sheet of nori seaweed provides about 2mcg of vitamin B12, which is sufficient to meet daily needs. It is essential to note that nori should be eaten in moderation, as high amounts of iodine can lead to thyroid issues.

Fortified energy bars and drinks

Fortified protein bars, energy bars, and drinks can be an excellent way to get a quick and healthy dose of vitamin B12. Some of the protein and energy bars are fortified with up to 5mcg of vitamin B12.

Plant-based protein bars and energy drinks are available at most health food stores and supermarkets.

Fortified tofu and meat alternatives

Fortified tofu and meat alternatives, like vegan burgers and sausages, are an excellent way to increase your daily intake of vitamin B12. Most fortified meat alternatives contain up to 3mcg of vitamin B12.

It is important to check labels and choose products that are rich in vitamin B12 and other essential nutrients like iron and calcium.

Supplements

Supplements are quick and easy ways for plant-based eaters to get their daily dose of vitamin B12. Supplements are available in the form of pills, drops or sprays. The recommended daily intake of vitamin B12 for adults is 2.4 mcg.

Therefore, it is important to take supplements that provide the right amount of the vitamin.

The Bottom Line

Vitamin B12 is an essential nutrient that is especially important for people living on a plant-based diet.

While vitamin B12 is primarily found in animal-based products, plant-based diets can still provide ample amounts of this vitamin from fortified foods, nutritional yeast, mushrooms, nori, energy bars, fortified breakfast cereal, tofu and meat alternatives, and supplements. It is essential that plant-based eaters consume adequate amounts of vitamin B12 to maintain good health.