Feeling tired often? You could be deficient in Vitamin B12. Vitamin B12 is mostly found in animal-based foods. Therefore, if you are following a plant-based diet like vegan or vegetarian, getting enough of it can be tricky.
The good news is that there are plenty of ways to ensure you’re getting enough B12 even on a plant-based diet. In this blog post, we’ll walk you through vitamin B12 foods, the symptoms of vitamin B12 deficiency, and how to add more vitamin B12-rich foods to your meals.
Why Do You Need Vitamin B12?
Red Blood Cell Formation
Nervous System Health
Energy Metabolism
DNA synthesis
A lack of B12 can lead to vitamin B12 deficiency, which can cause a range of health issues like fatigue, weakness, and even nerve damage if left untreated (5, 6, 7, 8, 9).
Why Do Plant-Based Eaters Need to Worry About B12?
This is because plants don't produce B12 like animals do. In fact, B12 comes from bacteria that live in the intestines of animals, which is why it ends up in animal products.
Best Vitamin B12 Foods For A Plant-Based Diet
Here are some vitamin B12 foods that can help you maintain adequate levels:
1. Fortified Plant Milk (Almond, Soy, Oat, etc.)
Many plant milks are now fortified with vitamin B12. These include options like almond milk, soy milk, oat milk, and rice milk (10, 11, 12). Always check the label to ensure the product is fortified. Also, try to choose options that are unsweetened and contain no added sugars for the healthiest choice.
2. Fortified Breakfast Cereals
Some breakfast cereals are fortified with vitamin B12. These can be a great addition to your plant-based diet, especially if you pair them with fortified plant milk. Look for cereals that are fiber-rich and low in added sugars.
3. Nutritional Yeast
Nutritional yeast is a favourite among many plant-based eaters because it has a cheesy flavor and is often fortified with vitamin B12 (13, 14, 15). You can sprinkle it on popcorn, pasta, and salads, or even mix it into soups and sauces. Just make sure the nutritional yeast you buy is labelled as being fortified with B12.
4. Plant-Based Meat Alternatives
Many plant-based meat alternatives, like veggie burgers and faux sausages, are fortified with vitamin B12. Brands like Beyond Meat and Impossible Foods may include added B12 in their products. Always check the ingredient list or nutrition label to ensure B12 fortification.
5. Fortified Tofu and Tempeh
Tofu and tempeh can be good sources of protein and other nutrients, and some brands also fortify these foods with vitamin B12 (16, 17, 18). It’s a great way to add variety to your plant-based meals while still getting that essential vitamin.
6. Seaweed (Nori and Other Varieties)
While the amount of B12 in seaweed can vary depending on the type and preparation, some varieties like nori contain small amounts of the vitamin (19, 20, 21). In a study, eating nori increased Vitamin B12 levels in vegetarians (22).
Keep in mind that the B12 in seaweed is in a form that is not always easily absorbed by the human body, so it's not the most reliable source. It’s better to combine seaweed with other fortified foods or supplements to ensure adequate intake.
7. Vitamin B12 Tablets and Supplements
Sometimes, getting enough B12 from food alone can be challenging, especially if you have a strict plant-based diet. In this case, vitamin B12 tablets or vitamin B12 injections can be a good option. Supplements are available in different forms, such as tablets, capsules, and sublingual (under-the-tongue) lozenges. Your doctor or nutritionist can help you determine the right dosage for you.
How Much Vitamin B12 Do You Need?
The recommended daily intake of vitamin B12 varies depending on age and gender. For most adults, the daily recommended amount is around 2.4 micrograms. Pregnant or breastfeeding women may need a bit more.
Since B12 is stored in the liver, it’s not something your body needs to take in every day. If you miss a day or two, it’s okay, but you should aim for consistent, long-term intake through fortified foods or supplements.
Can Our Bodies Produce Vitamin B12 Naturally?
Certain gut bacteria (e.g., Lactobacillus reuteri, Propionibacterium freudenreichii) can synthesize B12. However, human absorption happens in the ileum, while it is synthesised in the colon—too far downstream for effective uptake.
How To Spot Vitamin B12 Deficiency Symptoms
If you’re not getting enough vitamin B12, your body will let you know through various vitamin B12 deficiency symptoms. These can include:
Fatigue or weakness – Feeling tired all the time is one of the most common signs.
Pale or jaundiced skin – A lack of B12 can affect the production of red blood cells, which may cause pale or yellowish skin.
Numbness or tingling – Nerve damage from B12 deficiency can cause a tingling sensation in your hands and feet.
Memory problems – B12 is important for brain health, and a deficiency can lead to memory loss or difficulty concentrating.
Mood changes – Anxiety, depression, and irritability can be linked to low B12 levels.
Shortness of breath – A lack of B12 can also cause anaemia, which leads to a feeling of breathlessness.
Talk to a doctor and check your B12 levels, if you notice any of these symptoms.
Tips for Avoiding Vitamin B12 Deficiency on a Plant-Based Diet
Read labels: Always check if plant-based foods (like milk, cereals, or meat alternatives) are fortified with Vitamin B12.
Consider supplements: If you're not able to get enough B12 from food, take a supplement to fill in the gaps.
Monitor symptoms: If you notice signs of B12 deficiency, talk to your doctor as soon as possible.
Vitamin B12 Absorption Challenges & Risk Factors
Vitamin B12 absorption requires an intrinsic factor, secreted by stomach cells, for absorption. Risk factors for deficiency include:
✔ Atrophic gastritis, pernicious anemia
✔ Long-term use of acid-reducing medications like antacids (PPIs, H2 blockers)
✔ Gut disorders (Celiac Disease, Crohn’s, SIBO)
✔Vegan/vegetarian diets without supplementation
Emerging Research: Gut Microbiome & Vitamin B12
Recent studies are showing that the health of our gut microbiome— the community of bacteria and microbes in our digestive system— can have a big impact on how well we absorb Vitamin B12. Some of these gut bacteria actually "compete" for the B12 we eat, which could reduce the amount available for our body to use.
If there’s an imbalance in the gut microbiome, (dysbiosis) can make it harder for our body to absorb Vitamin B12 properly. This imbalance in gut bacteria might increase the risk of Vitamin B12 deficiency, even if we’re eating enough B12-rich foods. So, keeping our gut healthy and balanced could play a bigger role in preventing B12 deficiency than we previously thought.
FAQ
What Is Vitamin B12?
Vitamin B12, known as cobalamin, is a water-soluble vitamin naturally found in animal products like meat, fish, dairy, and eggs. It is also important for the brain and nervous system.
How to increase vitamin B12?
The best way to increase vitamin B12 is by consuming fortified foods such as plant-based milks, cereals, and nutritional yeast. You can also take vitamin B12 tablets or get vitamin B12 injections if necessary.
Can vitamin B12 deficiency be a sign of cancer?
While vitamin B12 deficiency is not directly caused by cancer, it can sometimes be a symptom of certain types of cancer, particularly those that affect the digestive system or the absorption of nutrients. If you have B12 deficiency, it’s essential to get checked by a doctor for underlying causes.
How to Test Your Vitamin B12 Levels:
Standard serum B12 tests aren’t always reliable—functional markers are better:
✅ Methylmalonic Acid (MMA) – High levels indicate B12 deficiency.
✅ Homocysteine – Elevated in B12 or folate deficiency.
✅ Holo-transcobalamin (Active B12) – Directly measures available B12.
What is the treatment for high vitamin B12?
If you have high vitamin B12 levels, it’s important to see a doctor. In most cases, high B12 is not as common or dangerous as a deficiency, but it can be a sign of an underlying health issue such as liver disease or certain types of leukemia. Treatment will depend on the cause.
How to get vitamin B12?
To get enough vitamin B12 on a plant-based diet, you should look for vitamin B12 rich foods that are fortified. These include plant-based milk, cereals, nutritional yeast, and meat alternatives. You can also take supplements if needed.
How long to recover from vitamin B12 deficiency?
Recovery time for vitamin B12 deficiency depends on the severity of the deficiency. It could take a few weeks to a few months to fully recover, especially if you're taking supplements or receiving B12 injections. Symptoms like fatigue and weakness may improve quickly, but it could take longer to address nerve damage.
How to increase vitamin B12 naturally?
The best way to increase vitamin B12 naturally is by eating fortified foods, such as plant-based milk, nutritional yeast, and fortified cereals. While plant foods don’t naturally contain B12, fortification is an effective way to ensure you get enough.
Are There Any Vitamin B12 Fruits and Vegetables?
Unfortunately, there are no vitamin B12 fruits and vegetables that naturally contain this essential nutrient. While certain plant-based foods like seaweed or fermented foods may offer trace amounts, these sources are not considered reliable for maintaining adequate B12 levels. Therefore, focusing on fortified foods and supplements is the best approach for vegans and vegetarians.
Conclusion
Getting enough vitamin B12 on a plant-based diet is definitely possible with the right planning. Since B12 is primarily found in animal products, it’s essential to look for vitamin B12-rich foods fortified with this important nutrient. Fortified plant milk, breakfast cereals, nutritional yeast, and plant-based meats are some of the easiest ways to get enough B12 on a vegan or vegetarian diet.
If you suspect you’re not getting enough B12 or experiencing vitamin B12 deficiency symptoms, it’s always a good idea to talk to your healthcare provider. They can help you decide whether you need to take vitamin B12 tablets, a B12 injection, or make changes to your diet.
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