Vegetarian Foods High In Vitamin B12
By Dr. Malavika Athavale +2 more
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By Dr. Malavika Athavale +2 more
Table of Contents
For a healthy physical and mental state, a balanced diet plays an important role. Micronutrients, including essential vitamins, contribute to various physiological processes in the body. Among these, vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a key role in supporting the formation of red blood cells and in maintaining normal neurological function.
Vitamin B12 is primarily absorbed in the stomach, and any excess is typically stored in the liver for future use as required by the body1.
According to the National Institutes of Health2, the daily required dose of vitamin B12 is 2.4 mcg and slightly higher in pregnant and lactating females of about 2.8 mcg.
As people age, changes in digestion may affect how certain nutrients are absorbed, including vitamin B12. In older adults, lower levels of stomach acid, a factor involved in vitamin B12 absorption, may contribute to reduced availability of this nutrient from food sources. This is why maintaining adequate intake of vitamin B12 is considered particularly important in later stages of life12.
Dr. Rajeev Singh, BAMS
Vitamin B12 is an essential nutrient that supports a range of biological functions. It is involved in the process of DNA synthesis and plays a key role in the formation of red blood cells. Adequate levels of vitamin B12 are also important for maintaining overall health and wellbeing, especially in areas such as bone support, cognitive health, and cardiovascular function1.
Some of the potential roles of vitamin B12 include:
Vitamin B12 is an essential nutrient that is not produced by the body and must be obtained through the diet. It is commonly found in animal-based foods, which may make it more challenging for vegans and vegetarians to obtain adequate amounts. Below are some vegetarian sources of vitamin B12:
Yogurt can be a valuable source of vitamin B12 for vegetarians. A cup of plain yoghurt may provide approximately 28% of the recommended daily intake of this nutrient. Some studies3 suggest that the body may absorb vitamin B12 from yoghurt efficiently.
Milk contains vitamin B12 along with protein, calcium, and other minerals. Dairy products such as cheese and paneer may also contribute to vitamin B12 intake2. Some studies4 suggest that vitamin B12 from milk may be absorbed efficiently by the body.
Fortified cereals may be a suitable option for individuals following a vegan diet to help support their vitamin B12 intake. Varieties such as bran and whole wheat oats are often enriched with vitamin B12, as well as folate, iron, and vitamin A. Including fortified cereals as part of a balanced diet may help maintain adequate levels of vitamin B122,5.
Soy and almond milk are not natural sources of vitamin B12; however, they are usually fortified to include vitamin B12. One cup of soy milk or almond milk may contain approximately 2.1 mcg of vitamin B122,6.
Fortified yeast contains vitamin B12 and can add a mild, nutty flavour to food. One tablespoon of fully fortified yeast may provide approximately 2.4 mcg of vitamin B12. It can be sprinkled into sauces or curries as part of a balanced diet4,7.
Nori, also known as purple laver, is a type of dried edible seaweed commonly consumed in Asian countries such as Japan. It contains vitamin B12 and may contribute to daily intake. According to studies8, 4 grams of dried nori may provide a useful amount of vitamin B12. It can be enjoyed as a snack or used in dishes like sushi.
For individuals who include eggs in their diet, eggs may be a helpful source of vitamin B12. They also contain vitamin B2, protein, and calcium. Studies4 suggest that egg yolks may have higher levels of vitamin B12 compared to egg whites. Including whole eggs in meals, such as hard-boiled eggs for breakfast or adding them to soups can support overall dietary intake2,.
Tempeh is a fermented soybean cake and is a delicacy in Japanese cuisine. It is similar to tofu and is very rich in vitamin B12. It can included in meals such as curries or soups to help contribute to your vitamin B12 intake9.
Add Vitamin B12 supplements to your diet to help support your nutitional needs. There are several plant-based vitamin B12 supplement capsules available in the market2.
If you are taking antacids or medications to manage stomach acidity, speak to your doctor or pharmacist before using vitamin B12 supplements. These medicines may influence how vitamin B12 is absorbed in the body11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
If your diet lacks vitamin B12, you may develop a deficiency of this essential nutrient. Vitamin B12 deficiency is a gradual process and can impact both physical and mental health. Here are some common signs and symptoms of vitamin B12 deficiency7.
Vegetarians, especially vegans are at a higher risk of developing vitamin B12 deficiency as the majority of the food sources rich in vitamin B12 are of animal origin. Thus, it’s crucial for them to include vitamin B12 supplements in their diet13.
Dr. Smita Barode, B.A.M.S, M.S.
Vegetarian food items can provide some natural sources of Vitamin B-12, but for those who have low levels, Vitamin B-12 supplements are a reliable option to maintain a steady intake. When consumed within the recommended daily limit of 2.4 micrograms, these supplements are generally considered safe. The body absorbs the required amount, and any excess is typically excreted through urine2.
Vitamin B12 is generally safe when taken within the recommended limits, excessive intake may lead to some side effects, including10:
Vitamin B12 is important for maintaining the vitality of nerves. A deficiency of Vitamin B12 can impaire nerve function, potentially leading to neuropathy and other neurological issues14.
Dr. Ashok Pal, B.A.M.S.
Vitamin B12 is a key nutrient that plays a vital role in maintaining overall health. Vegetarians can obtain Vitamin B12 from fortified cereals, dairy products, and non-dairy milk. Incorporating these sources into your diet can help prevent deficiency and ensure optimal health.
Also Read: Vitamin D for Women – Daily Need, Normal Range, Deficiency & Solution
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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