Much of the negative attention vegan and vegetarian diets get are often due to its association with vitamin B12 deficiency. This is because dietary vitamin B12 intake decreases with a plant based diet.
Recent estimates show that there are higher reported rates of vitamin B12 deficiency among vegetarian and vegans, especially women. Those who are at a higher health risk are people who have been adhering to a vegan and vegetarian diet since birth.
Vitamin B12 is mostly found in animal derived foods such as meat, eggs and dairy products, which is why plant-based diets are often questioned if they can supply adequate B12 to meet adequate intake requirements. However, vitamin b12 deficiency can still be prevented even if you're following plant-based diets.
In this blog post, we'll take a look at the best plant based foods containing vitamin b12 for vegans.
Key Takeaways
What is Vitamin B12?
Vitamin B12 or cobalamin is a water-soluble vitamin that is essential across many of the body's functions. It helps with red blood cell formation and DNA production, and supports the proper development of the brain and nerves. It also supports energy metabolism by helping convert the food we eat into energy.
Because of vitamin B12's role in a number of body processes, a lack of vitamin B12 can lead to a number of health problems, including fatigue, anemia, depression and neurological symptoms. Vitamin B12 deficiency has been linked to cognitive decline, cardiovascular disease, insulin resistance, type 2 diabetes, Alzheimer's and dementia.
Best Vegan Sources of Vitamin B12
Vitamin B12 can be challenging to get from a plant-based diet, but there are reliable sources of the vitamin. Below, we list down the vegan foods that are rich in vitamin b12.
Nutritional Yeast
Nutritional yeast is a popular ingredient in vegan cooking, often used as a healthy substitute to cheese. It provides both flavor and nutrients without adding a lot of sodium or fat to your dish.
Sprinkle nutritional yeast on pasta, salads, popcorn and other vegan foods to give them a cheesy and nutty flavor and to add depth.
You can also make vegan sauces or dips with nutritional yeast.
Nutritional yeast is rich in vitamin B12; in fact, just one tablespoon contains 2.4 micrograms of vitamin B12, which allows you to meet the recommended daily value (DV). Meanwhile, a quarter cup of nutritional yeast contains over seven times the DV. Nutritional yeast is also high in other B vitamins and protein.
Tempeh
Tempeh is a fermented soybean product that is common in Southeast Asia. It is a popular meat substitute used in vegan and vegetarian cooking due to its firm and chewy texture.
Tempeh can be baked and fried, or added to soups as a meat component.
Tempeh is high in protein, fiber, iron, manganese and calcium. It has anti-inflammatory properties that support heart health and bones. Tempeh contains a relatively good amount of vitamin B12, but its vitamin B12 content varies depending on the fermentation process.
Fermented Foods
The process of fermentation can enrich foods with vitamin B12. Certain microorganisms can be used to produce fermented products from fruits and vegetables and to increase vitamin B12 concentration in the final product.
The intake of fermented soy foods, such as tempeh, tofu and cheonggukjang, have been studied before and was found to enhance cognitive function as well as having neuroprotective effects.
The fermentation process also have other beneficial health effects, as it leads to the producion of other B vitamins, such as riboflavin and folic acid, proteins, essential amino acids and essential fatty acids.
Fermented foods include soybeans, guava, cashew, wheat and amaranth. Soy sauce, tempeh, miso, and natto are fermented byproducts of soybean. Kefir is also an example of fermented foods. These are all rich sources of vitamin B12.
Fortified Foods
Fortified foods contain considerable amounts of vitamin B12 that, when combined, can help you meet your daily value.
Fortified breakfast cereals, fortified plant based milk, meat substitutes and vegan spreads contain vitamin b12. Fortified cereals, in particular, contain 25% of vitamin B12 per serving. The amount of vitamin B12 in foods may vary between brands so make sure to read the nutrition label.
These fortified foods are a great source of vitamin B12 with a high bioavailability for vegans. This means that your body is able to digest and absorb them easily.
Almond Milk
Some people may wonder whether almond milk contains vitamin B12 and the answer is absolutely yes! Plant-based milk manufacturers fortify their products with a myriad of vitamins, including vitamin B12, to mimic the nutritional value of dairy milk.
A 100 ml serving of almond milk contains an estimated 4 micrograms of vitamin b12.
Meanwhile, a cup of almond milk contain 50% of an adult's daily value for vitamin B12. Almond milk also contains other beneficial nutrients such as vitamin D, calcium and vitamin B2 (riboflavin).
One thing to bear in mind is that the amount of vitamin B12 in plant based milks differ depending on the brand and the type of milk. When buying fortified plant based milk, always check the label to ensure that the product is indeed fortified with vitamin B12.
Shiitake Mushrooms
Most varieties of mushroom do not have detectable levels of vitamin B12. One exception is shiitake mushrooms.
When dried, shiitake mushrooms are rich in vitamin B12, containing about 2.4 micrograms of vitamin B12 for every 1/4 cup serving.
Consuming this amount and more will allow you to meet 100% of your daily recommended intake for vitamin b12.
Algae or Seaweed
Certain species of seaweed and algae are rich in vitamin B12. Consuming 4 grams of dried green laver or nori will enable you to meet your daily value for vitamin B12.
A substantial amount of vitamin B12 is also present in dried purple laver.
Apart from vitamin B12, seaweed contains iodine, which support thyroid function.
It also contains numerous nutrients such as vitamin K, other B vitamins, zinc, iron and antioxidants.
How to Get Adequate Vitamin B12 on a Vegan Diet
Combining supplementation and plant-based dietary sources of vitamin b12 is a good practice for vegan nutrition. As vitamin B12 is naturally found in animal products, those who observe a vegetarian or vegan diet should be mindful of their vitamin b12 intake.
If you rely on vegan fortified foods, always check the nutritional label to know how much vitamin B12 is provided per serving. This helps you track your portions and ensure that you are getting enough B12.
There is another way to get vitamin B12 if you're not getting enough from your diet and that's by taking vitamin b12 supplements. Vitamin B12 supplements come in the form of pills, capsules, syrups and shots.
The national recommendations for supplementation vary depending on the source, and also depends on the vitamin B12 levels in your blood when you get tested. The recommended daily value in the United States is 2.4 micrograms for adults. However, supplements containing 50 micrograms is also recommended.
If you're deficient in vitamin B12 or have issues absorbing it from food, you may need to take higher doses or receive regular injections. This is especially applicable for people with underlying medical conditions or those taking proton pump inhibitors (PPI).
Make sure to talk to your healthcare provider before taking any dietary supplements. Your physician should be able to determine how much you need and if the supplements are safe for you to take.
The Best Vitamin B12 Dietary Supplement
To ensure we're meeting our dietary intake for vitamin B12, we take Performance Lab's advanced vitamin B Complex.
Performance Lab's B-Complex contains 10 micrograms of vitamin B12 which is equivalent to 400% of the daily value. It also contains other essential vitamin B, including folic acid, choline and inositol which are necessary for good brain and nerve health.
Within a few days of taking B-Complex, I noticed that I have improved mood, sharper focus and more energy. The enhanced mental clarity and vitality I've experienced is indispensable, especially as I juggle multiple responsibilities as a new mother. I also noticed that I have healthier looking skin, hair and nails.
What's great about Performance Lab's B-Complex is that it is highly bioavailable, meaning, our body can easily absorb and utilize it. There is no need to take more than one capsule and increase your dosage due to its high bioavailability.
Performance Lab's supplements are perfect for vegans as they do not contain any animal products. They are also free from nuts, wheat, gluten, caffeine, synthetic additives and other allergens. You are also assured that the product is clean because it's non-GMO and non-irradiated.
Frequently Asked Questions
When you're lacking vitamin B12 or have lower levels of it, you may experience several symptoms, including weakness, fatigue, and neurological issues. If left untreated, these symptoms could worsen over time. As we've discussed earlier, you may suffer from anemia, whose symptoms include dizziness, headaches, and shortness of breath. You may also experience brain fog and memory loss, mood changes, loss of appetite, and vision problems.
Meat, dairy and eggs are the best sources of vitamin b12. Some plant foods are rich in B12, while others only contain trace amounts. This is why it is important for individuals who follow a vegetarian or vegan diet to ensure they are getting enough through a varied diet and supplementation. Otherwise, they may suffer from a deficiency.
Vitamin B12 is available from a variety of plant foods, however, this doesn't mean that you can get enough of the vitamin from plants alone. You need to combine different plant-based sources of vitamin b12. Alternative plant-based sources of vitamin b12 include nutritional yeast, meat substitutes, mushrooms, algae, and fortified foods.
Dried green laver, a kind of edible algae, is rich in vitamin B12 and is considered as the highest source of the vitamin. Fortified tempeh, and shiitake mushrooms are also great sources of vitamin b12, containing 0.1 mcg and 2.4 mcg of vitamin b12 per serving respectively. Fortified foods, such as fortified breakfast cereals, plant-based milks, vegan meats and yeast spreads are also a good source of vitamin B12.
You can boost your vitamin B12 levels by consuming foods that are high in B12, such as those we've mentioned above. You can also consume fortified foods or take supplements to ensure you are meeting your recommended daily intake for the vitamin. If you are suffering from pernicious anemia, you should get treated for deficiency, which include higher doses of vitamin B12 supplements or B12 shots.
