Vegetarian Vitamin B12 Foods

“Vegetarian Vitamin B12 Foods” was written by Karina Tolentino, RD, edited by Avery Karp, & final review/edit completed by Aly Bouzek, MS, RDN. Avery is a dietetic student at Kennesaw State University. 

You can find vitamin B12 naturally in animal products. It is an essential vitamin that our body needs to stay healthy. “Essential” in this case means that it is essential that we get this vitamin from foods and/or supplements. 

If you are a vegetarian, you may be wondering how to get enough B12 without eating meat. If this is you, then keep reading! 

In this article, we will go over some foods, aside from meat, that can help you boost your vitamin B12 needs. We’ll also cover why it is necessary, what happens when you don’t get enough vitamin B12, and if you need a vitamin B12 supplement. 

Vitamin B12: What is it and How Much Do I Need?

Vitamin B12 is an essential vitamin that our bodies need to carry out daily functions like red blood cell formation, nerve function, DNA creation, and brain and nerve development. 

The Recommended Dietary Allowance of vitamin B12 for adults aged 19 years and older is 2.4 micrograms (mcg) per day. 

Making sure you get enough vitamin B12 every day is necessary to maintain good health.

What Happens if You Don’t Get Enough Vitamin B12?

If you are not getting enough vitamin B12, then you could become deficient in this nutrient. This can happen if: 

• you are not getting enough vitamin B12 from your diet
• your body isn’t able to properly absorb vitamin B12 (such as from digestive conditions or intestinal surgeries)
• your medications affect the amount of stomach acid that you have
• you lack of intrinsic factor (which is necessary for vitamin B12 absorption) 
• you have a medical condition like acid reflux, (if treated with medication, it can decrease how well you absorb vitamin B12)
• you have a chronic disease like celiac disease or Crohn’s disease, which can cause decreased absorption of vitamin B12

Testing for a vitamin B12 deficiency is completed with a blood test.

Your doctor will check your methylmalonic acid level as well as your homocysteine level to confirm.

Speak with your doctor to learn more about this test and what the results mean for you. 

Common signs and symptoms that might be present if you are deficient in vitamin B12 include: 

• Anemia (pernicious, megaloblastic)
• Dementia
• Confusion
• Fatigue (as a result of developing anemia)
• Nerve damage
• Memory loss
• Depression 

Does Vitamin B12 Boost Energy?

You may have heard that taking a vitamin B12 supplement will increase your energy. This is only half true and actually depends on if you were deficient in the vitamin before you started taking the supplement. 

If you are deficient in vitamin B12 and begin taking a supplement, you will likely feel more energized as the supplement helps your body create new blood cells – offsetting the anemia that you’re likely experiencing. 

However, there is no evidence to support a boost in energy if you were not deficient in vitamin B12 before you started taking the supplement.

Vegetarian Vitamin B12 Foods

Now, let’s learn about some vegetarian vitamin B12 foods and how you can incorporate them in your diet! Let’s check them out!

Vegetarian Vitamin B12 Foods: Milk and Dairy Products

If you enjoy eating dairy products, then including them regularly in your diet can help to meet your vitamin B12 needs. 

Milk, cheese, and yogurt are considered good sources of vitamin B12. One cup of 2% milk a day will give you about 1.3 mcg of vitamin B12. (2)

That is already more than half of the daily recommended amount of 2.4 mcg!

Vegetarian Vitamin B12 Foods: Whey Protein Powder

Whey protein powder is an easy food that you can use to fortify your meals with vitamin B12 while also increasing your protein. Since whey protein isolate is made from milk, it naturally has vitamin B12. 

One scoop of whey protein powder provides 0.4 mcg of vitamin B12. This doesn’t seem like a lot of vitamin B12, but it is important to vary your sources of the vitamin. 

Consider preparing a whey protein powder shake with some 2% milk and you’re looking at almost 2 mcg of vitamin B12! 

Vegetarian Vitamin B12 Foods: Eggs

Eggs are also a great way to get vitamin B12 and protein naturally. One egg has about 0.4 mcg of vitamin B12 and 6 grams of protein.

Hard-boiled eggs are a quick and easy food to eat for breakfast or as an on-the-go snack. The can also be sliced up and added to salads, burritos, sandwiches, and crackers!

Vegetarian Vitamin B12 Foods: Foods Fortified with Vitamin B12

Since not everyone eats meat, many foods now have vitamin B12 added to them. These foods are called fortified foods because a nutrient is added that was not originally found in the food.

Vegetarian vitamin B12 foods that are fortified include: 

• Non-dairy milk
• Cereals
• Juice
• Fortified tofu

Vitamin B12 is added to these foods in an accessible form, making the vitamin readily available and easy to digest. 

Vegetarian Vitamin B12 Foods: Nutritional Yeast (Fortified)

Nutritional yeast is a popular food recommended for vegans or vegetarians as a good source of vitamin B12 (and plant-based protein). 

Vitamin B12 is not naturally found in nutritional yeast. Instead, nutritional yeast is fortified with the vitamin to help vegetarians meet their B12 needs.

If you are eating nutritional yeast to help with your vitamin B12 intake, read the label to see that the product is indeed fortified with the vitamin (some are not fortified and it is important to know what is in the food you are choosing at the store). 

Fortified nutritional yeast is a great vegetarian vitamin B12 food to sprinkle on:

• Soups and chilis
• Pastas
• Pizza
• Hummus and dips

Vegetarian Vitamin B12 Foods: What About Nori?

Seaweed, or nori, is another food that is often recommended to vegetarians to boost their vitamin B12. 

While seaweed naturally contains some vitamin B12, the amount can vary and might be very minimal. Thus, it’s difficult to list nori as a good source of vegetarian vitamin B12. 

You can include nori in your diet but know that it may not give you a significant amount of vitamin B12. 

Should You Take a Vitamin B12 Supplement?

A supplement is usually recommended if you follow a vegetarian diet to ensure that you are getting enough vitamin B12.

A vitamin with up to 1000 mcg of B12 is generally considered safe to take once per day.

Make sure you talk with your dietitian or doctor before starting any supplements. 

In Summary

Vitamin B12 plays a crucial role in maintaining good health throughout life. 

Vegetarians should watch their food choices to ensure that they get enough vitamin B12 everyday. Many foods can quickly provide the daily recommended amounts, like dairy products and fortified foods.

If food sources are not offering you enough vitamin B12, then consider speaking with your doctor or dietitian about starting a supplement. They can help determine if a supplement is safe for you and will take into account any medical conditions that you may have. 

Interested in learning more? Don’t miss our article on 11 Best Vitamin B12 Foods for Vegetarians!