Vitamin B12 Sources: Vegetables, Grains & Fortified Foods

Vitamin B12 is a necessary nutrient used for bodily processes such as blood cell formation and brain function. The vitamin is found in meat products; other animal products, like milk and cheese; and in fortified grain products. Vegetables, however, are not a good source of vitamin B12. Vegetarians, vegans, and others who do not eat meat can get vitamin B12 in their diet through fortified foods or supplements.

Fortified Grains

• Grain products are often fortified with vitamin B12. Some breakfast cereals are fortified with enough B12 that one serving of cereal provides all of the recommended B12 per day. Other cereals may only contain a portion of the daily recommended amount of vitamin B12. For vegetarians and vegans, eating a breakfast cereal that has been fortified with B12 is a simple way to get more vitamin B12 into the diet. Read the nutritional labels on the cereal to determine the amount of vitamin B12 that has been added.

Nutritional Yeasts

• Nutritional yeasts are often fortified with vitamin B12 and can provide an adequate amount of the vitamin when added to the diet. Check the label of nutritional yeast before purchasing to determine if the yeast contains B12 and how much B12 is in a serving.

Fortified Vegetarian and Vegan Foods

• Foods made specifically for vegetarians and vegans are often fortified with vitamin B12. These foods do not contain animal products. Veggie burgers, soy milk, soy margarine, soy cheese, soy yogurt and other specialty vegetarian or vegan foods may all be fortified with B12. Pay attention to nutritional labels when purchasing vegetarian or vegan foods to determine if B12 is present.

Seaweeds and Algae

• Some seaweeds and algae products may contain vitamin B12. However, the B12 that is found within these products varies greatly with each individual item. The B12 may also be in a form that is not able to be absorbed in the human body, according to The Vegetarian Society of the United Kingdom.