Vegetarian Foods High In Vitamin B12

Introduction

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. 

Daily Requirement of Vitamin B12

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

Benefits of Vitamin B12

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: 

• Support the formation of red blood cells  
• Contribute to normal neurological and cognitive function 
• Support bone health 
• Support age-related eye health 
• Contribute to emotional well-being 
• Support heart health 

Healthy Vegetarian Sources of Vitamin B12

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: 

1. Yogurt

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.

2. Milk and Other Dairy Products

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. 

3. Fortified Cereals

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 B12^2,5. 

4. Fortified Non-Dairy Milk 

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 B12^2,6. 

5. Nutritional Yeast 

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 diet^4,7. 

6. Nori 

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. 

7. Eggs 

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 intake^2,. 

8. Tempeh 

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.  

9. Vitamin B12 Supplements 

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)

People with Vitamin B12 Deficiency

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. 

• Fatigue and lethargy 
• Weakness 
• Loss of appetite 
• Lack of concentration 
• Depression 
• Sleeplessness 
• Shortness of breath 
• Difficulty in walking 
• Digestive system problems 
• Pale skin 

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.

Safety and Side Effects of Vitamin B12

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: 

• Nausea and vomiting 
• Diarrhoea, 
• Headache,  
• Tingling sensation in the hands and feet 
• Fatigue or weakness 

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.

Conclusion

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

References

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2. National Institutes of Health (NIH) – Office of Dietary Supplements. Vitamin B12 – Health Professional Fact Sheet. [Internet]. NIH; [updated 2024 Mar 26; cited 2025 Apr 18]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ 
3. Food Safety and Standards Authority of India [FSSAI]. Vitamin B12 rich foods: 7 foods that may load you up with energy [Internet]. NDTV Food; [updated 2021 Aug 31; cited 2025 Apr 18]. Available from: https://fssai.gov.in/upload/media/FSSAI_News_Vitamin_NDTVFood_31_08_2021.pdf 
4. Huang HH, Cohen AA, Gaudreau P, Auray-Blais C, Allard D, Boutin M, Reid I, Turcot V, Presse N. Vitamin B-12 Intake from Dairy but Not Meat Is Associated with Decreased Risk of Low Vitamin B-12 Status and Deficiency in Older Adults from Quebec, Canada. J Nutr. 2022 Nov;152(11):2483-2492. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9644171/ 
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6. Food Safety and Standards Authority of India (FSSAI). FSSAI clarifies concerns around milk and milk products in India [Internet]. New Delhi: FSSAI; 2019 Sep [cited 2025 Apr 21]. Available from: https://fssai.gov.in/upload/media/FSSAI_News_Milk_HealthLine_04_09_2019.pdf 
7. White ND. Vitamin B12 and Plant-Predominant Diets. Am J Lifestyle Med. 2022 May 4;16(3):295-297. doi: 10.1177/15598276221076102. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9189588/ 
8. Huang QN, Watanabe F, Koseki K, He RE, Lee HL, Chiu THT. Effect of roasted purple laver (nori) on vitamin B12 nutritional status of vegetarians: a dose-response trial. Eur J Nutr. 2024 Dec;63(8):3269-3279. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11519184/ 
9. Liem IT, Steinkraus KH, Cronk TC. Production of vitamin B-12 in tempeh, a fermented soybean food. Appl Environ Microbiol. 1977 Dec;34(6):773-6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC242746/ 
10. Budjak G, Gogineni V, Bowe Fisher V, Kirk E. Clinical manifestations of hypercobalaminemia: a case report. J Contemp Chiropr. 2024;7(1):106–108. Available from: https://journal.parker.edu/article/120325-clinical-manifestations-of-hypercobalamenia-a-case-report4 
11. Salom IL, Silvis SE, Doscherholmen A. Effect of cimetidine on the absorption of vitamin B12. Scand J Gastroenterol. 1982 Jan;17(1):129-31. doi: 10.3109/00365528209181056. PMID: 7134827. Available from: https://pubmed.ncbi.nlm.nih.gov/7134827/
12. Pannérec A, Migliavacca E, De Castro A, Michaud J, Karaz S, Goulet L, Rezzi S, Ng TP, Bosco N, Larbi A, Feige JN. Vitamin B12 deficiency and impaired expression of amnionless during aging. J Cachexia Sarcopenia Muscle. 2018 Feb;9(1):41-52. doi: 10.1002/jcsm.12260. Epub 2017 Nov 21. PMID: 29159972; PMCID: PMC5803611. Available from: https://pubmed.ncbi.nlm.nih.gov/29159972/
13. Javid P, Christensen E. Vegetarer har høj risiko for at få B12-vitaminmangel [Vegetarians are at high risk of vitamin B12 deficiency]. Ugeskr Laeger. 2016 Jan 4;178(1):V06150484. Danish. PMID: 26750191. Available from: https://pubmed.ncbi.nlm.nih.gov/26750191/
14. Leishear K, Boudreau RM, Studenski SA, Ferrucci L, Rosano C, de Rekeneire N, Houston DK, Kritchevsky SB, Schwartz AV, Vinik AI, Hogervorst E, Yaffe K, Harris TB, Newman AB, Strotmeyer ES; Health, Aging and Body Composition Study. Relationship between vitamin B12 and sensory and motor peripheral nerve function in older adults. J Am Geriatr Soc. 2012 Jun;60(6):1057-63. doi: 10.1111/j.1532-5415.2012.03998.x. PMID: 22690982; PMCID: PMC3376015. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3376015/
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