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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Vitamin B12 is primarily found in animal-based foods, making it challenging for vegans and vegetarians to obtain sufficient amounts solely through diet. However, there are some plant-based foods fortified with B12 or certain fermented foods that can provide small amounts. Here are some alternative vitamin B12 food sources.
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Many plant-based milk alternatives, such as soy milk, almond milk, and coconut milk, are fortified with vitamin B12. Check the labels to ensure they contain adequate amounts.
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Some breakfast cereals, particularly whole grain and fortified varieties, may be fortified with vitamin B12. Look for cereals specifically labeled as fortified with B12.
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Nutritional yeast is a deactivated yeast product that is often used as a cheese substitute in vegetarian and vegan dishes. Some nutritional yeast products are fortified with vitamin B12.
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Certain meat substitutes, such as vegetarian burgers, sausages, and deli slices, may be fortified with vitamin B12. Again, check the labels to confirm the presence of B12.
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Some fermented foods, such as tempeh, miso, and sauerkraut, may contain small amounts of vitamin B12. However, the levels can vary, and these foods should not be relied upon as the primary source of B12 for vegetarians.
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They are often recommended for vegetarians to ensure adequate intake. They can come in the form of tablets, capsules, or drops. Consult with a healthcare professional to determine the appropriate dosage and type of supplement for your individual needs.
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It is important for vegans and vegetarians to monitor their vitamin B12 levels to ensure adequate intake. Consulting with a healthcare professional can provide personalized guidance on meeting vitamin B12 requirements.
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