Madeleine Hull
Vitamin B12 is an essential nutrient for the body, and a deficiency can lead to serious health issues, including nerve damage and depression. While B12 is predominantly found in animal products, there are several ways for vegetarians to increase their B12 intake. This includes consuming dairy products, eggs, nutritional yeast, and fortified foods such as cereals, fruit juices, and plant-based milk. Additionally, certain plant foods like nori and mushrooms contain small amounts of B12. For those who are deficient, supplements in the form of capsules, injections, or liquid B12 are also an option.
How to increase B12 in the body on a vegetarian diet
| Characteristics | Values |
|---|---|
| Recommended daily intake | 2.4 mcg |
| Vegetarian-friendly foods containing B12 | Nutritional yeast, dairy products, eggs, fortified foods (including some breakfast cereals, fruit juices, tofu, plant milks, soy products, and whey powder), nori |
| Health benefits of B12 | Keeping nerves healthy, supporting the production of DNA and red blood cells, maintaining typical brain function, protecting against heart disease, reducing cancer risk, protecting against dementia and cognitive decline |
| B12 deficiency risks | Anemia, nerve damage, nervous system damage, depression, heart disease, pregnancy complications |
| B12 testing methods | MMA testing (blood or urine), blood homocysteine testing |
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What You'll Learn
Dairy products
Vitamin B12 is synthesized exclusively by microorganisms, so humans must absorb it from food. Dairy products, being foods of ruminant origin, are an excellent source of B12. The vitamin B12 concentration in bovine milk is stable with regard to breed, feed, season, and stage of lactation. One cup (240 ml) of whole milk supplies 46% of the daily value (DV) for vitamin B12, while 8 ounces (oz) of yogurt contain about 1.1 mcg of vitamin B12.
Cheese is also a rich source of vitamin B12. One large slice (22 grams) of Swiss cheese contains about 28% of the DV, while 1 oz of Swiss cheese can contain 0.95 mcg of vitamin B12.
In comparison to dairy products, ruminant meat has much lower quantities of vitamin B12. The amount of B12 in ruminant meat can vary based on the feeding and husbandry of the animal, as well as the cut of meat chosen and its preparation. Processing of ruminant food, including thermal treatment, usually diminishes the vitamin B12 concentration.
For those who are vegan or lactose intolerant, there are vegan dairy alternatives that are usually fortified with vitamin B12, such as soy, almond, and rice milk.
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Fortified foods
Vitamin B12 is naturally found in animal products, so those who follow a vegetarian or vegan diet may need to include B12-fortified foods in their diet. Fortified foods are a particularly important source of B12 for pregnant women, as the fetus requires adequate vitamin B12 for neurological development.
Some foods that can be fortified with vitamin B12 include:
- Breakfast cereals
- Nutritional yeast
- Dairy products
For example, 8 ounces of yogurt contains about 1.1 mcg of vitamin B12, and 1 cup of low-fat milk can provide 1.2 mcg. Fortified cereals are a good choice as they have high bioavailability, meaning the vitamin B12 does not have to break down before the body absorbs it.
Research shows that eating fortified cereals daily helps increase vitamin B12 concentrations. One older study showed that when participants ate 1 cup of fortified cereal containing 4.8 mcg of vitamin B12 daily for 14 weeks, their B12 levels increased significantly.
It is important to read the labels on all of these foods, as some may not be fortified with vitamin B12.
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Nutritional yeast
However, it is important to note that nutritional yeast may not be endorsed as an adequate practical source of B12 by the American Dietetic Association. While it can be helpful in obtaining vitamin B12 in a plant-predominant diet, a supplement is preferred for patients with an existing deficiency. This is because the vitamin B12 content of eggs and milk is quite low, and there is an appreciable loss in content or bioavailability when milk is processed and eggs are cooked.
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Eggs
If you are concerned about your vitamin B12 levels, discuss ways to add B12 to your diet with your doctor. They may suggest taking a daily or weekly vitamin B12 supplement to keep your levels up. You can also get vitamin B12 from some plant-based sources, such as fortified foods with added nutrients. These include fortified cereals, which have a high bioavailability, meaning the vitamin B12 does not need to break down before the body absorbs it.
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Nori
A 2024 study found that consuming nori increased levels of vitamin B12. The recommended amount is 5 grams of dried nori, as a larger amount may not provide additional benefits. Nori is also a good source of iron and n-3 polyunsaturated fatty acids, which are lacking in vegetarian diets.
Some studies have shown that consuming nori may prevent vitamin B12 deficiency in vegans and vegetarians. For example, a study of six vegan children who consumed brown rice and nori for 4-10 years showed that nori may prevent vitamin B12 deficiency. Another study showed that consuming low-dose nori resulted in a decrease in serum MMA levels, which is a marker of vitamin B12 deficiency.
However, one study found that there was no benefit to consuming a high dose of nori, and it may even lead to an increase in serum MMA levels. More research is needed to determine the optimal dose of nori for preventing vitamin B12 deficiency. It is always recommended to speak to a healthcare professional before making any significant changes to your diet.
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Frequently asked questions
Some foods that can help increase vitamin B12 in the body for vegetarians include dairy products, eggs, nutritional yeast, fortified foods (such as certain breakfast cereals, fruit juices, tofu, and plant milk), and nori.
Vitamin B12 is a key nutrient that the body needs for many essential functions, including keeping your nerves healthy, supporting the production of DNA and red blood cells, and maintaining typical brain function.
If you don't get enough vitamin B12, you may suffer from serious side effects, including nerve damage, depression, and pernicious anemia. If you are concerned about your vitamin B12 levels, consult your doctor for advice on adding B12 to your diet.
