Vitamin B12 For Vegans
Vitamin B12 is an essential vitamin that is most commonly found in meat products. Some people believe that it is nearly impossible for people that follow the vegan lifestyle to get enough of this important vitamin. This is NOT true. Let’s take a look at the best sources of vitamin B12 for vegans.
Table of contents
In this post, we are going to take a look at various sources of vitamin B12 for vegans.
We will discuss the following:
> The importance of Vitamin B12
> Symptoms of someone that is Vitamin B12 deficient
> 5 different sources of Vitamin B12 for vegans
> Where to buy each of the products in this list
Why Is It Important?
Vitamin B12 is an essential nutrient that your body can’t make on its own. Therefore it is important for you to get this vitamin from your diet and/or supplements.
The RDI (recommended daily intake) is approximately 2.4 mcg and this amount increases a bit for pregnant and breastfeeding women.
The vitamin gets absorbed in the stomach with the help of a special protein called intrinsic factor. This substance binds itself to the B12 molecule and helps with the absorption of B12 into the blood and cells.
The liver plays a crucial role in storing B12 for future use. So when you consume more than the RDI, the liver will store the excess B12 molecules and will use it when the body needs more.
People might develop a deficiency in vitamin B12 if your body does not produce enough intrinsic factor, or if you do not get the RDI of this essential vitamin.
Feel free to read more information on vitamin B12 by visiting this article.
Symptoms of someone that is B12 deficient:
> Skin looks yellow
> Feel dizzy often
> No appetite
> Lose weight without trying
> Numb/tingling hands and feet
> Muscles feel weak
> Fast heartbeat
> Frequent mood changes
Vitamin B12 For Vegans
1) Fortified Cereals
Fortified cereals can be a great source of B vitamins, especially B12. Food fortification is a process whereby nutrients are added to the food product with a synthetic version of the nutrient.
Examples of fortified cereals that are normally quite high in B12 are Kellog’s All-Bran flakes, certain muesli, and some types of porridge.
Be sure to check the back of the packet/box because you’ll be able to see if that specific product has B12 present.
If you choose to use fortified cereals to increase your vitamin B12 levels, just make sure that you choose cereals that are low in added sugar and pick ones that are high in fiber.
One cup of fortified cereal can provide up to 62% of the RDI.
I buy a really tasty organic muesli from Wellness Warehouse which is fortified with Vitamin B12. You can just ask someone for assistance when you arrive and they will show you.
Another nice one is from Simply Truth which most Checkers stores stock. Order it online here.
2) Nutritional Yeast
Vitamin B12 is not naturally found in nutritional yeast, but there are a couple of producers that fortify their yeast with the B12 vitamin. This makes it a great solution to getting enough vitamin B12 for vegans.
Two tablespoons of fortified nutritional yeast may provide 17.6 mcg of vitamin B12. That’s a whopping 733% of the RDI. Have a look at this post from Healthline to learn more about nutritional yeast.
Check this vegan cheese recipe which uses nutritional yeast. It is so yummy!
3) Fortified Non-Dairy Milk
Most vegan-friendly milk products are fortified, which makes it a great source of vitamin B12 for vegans.
My favourite fortified vegan milk is the almond milk from Woolworths. I also really enjoy the Earth & Co almond milk.
One cup of Woolworths fortified almond milk contains 1 mcg of vitamin B12, which means it offers just under half of the RDI.
Always make sure to check that the vegan-friendly milk is fortified with B12.
Buy the Woolworths one online here.
Buy the Earth & Co one online here.
Vitamin B12 supplements can be found in many forms. I have never been a huge fan of using any form of medicine or supplement but if you are someone that is seriously deficient in Vitamin B12, then a supplement might be a good option for you.
There are so many brands out there and a simple Google search will show you 100’s of different options. Click this link to automatically perform a search.
Buy my favourite Vitamin B12 supplement by clicking on the banner below this section.
The company’s name is Healthsta.
All their products are vegan-friendly, meaning that none of their products was tested on animals…so they are 100% cruelty-free.
5) Other Sources
There are other foods and products which might also offer Vitamin B12 for vegans. The best bet is to always check the back of the product and read through the nutritional content of each item.
Here are a few foods that you can pay attention to when looking for more sources of vitamin B12:
> Certain mushrooms (depending on the soil they are grown in)
> Some types of rice
> Meat alternatives such as tofu, tempeh, and seitan
> Other fortified non-dairy kinds of milk such as oat milk, soy milk, and rice milk.
Please always make sure to check the nutritional information of all these products to make sure they are fortified with B12 or contain B12 naturally.
This post is simply a guideline.
Feel free to follow these Instagram pages. They provide a lot of really great content regarding vegan nutrition.
Thanks For Reading This Post:
If you know of any other sources of Vita B12 that are vegan-friendly, please let me know in the comment section below.
If you want to boost your immune system to get ready for winter, feel free to have a look at these two posts that I did:
Otherwise, feel free to browse through some other post categories on my blog:
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