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Vegan Sources of Vitamin B12 (Cobalamin)


A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can potentially cause permanent damage to the brain and central nervous system. Vitamin B-12, or Cobalamin, is naturally found solely in animal foods and thus vegans have to supplement their diets with fortified foods or supplements.

Fortified Cereals
A wide array of cereals now exist with the percent daily value (DV) of vitamin B12 added in. Vegans can eat the cereal with soy, rice, or almond milk.
List of Cereals High in Vitamin B12.

Fortified Soy Products
Most vegans consume soy both as a dairy substitute, and as a source of protein. Many soy products now come fortified with vitamin B12. Check the nutrition facts of the product to be sure.

Fortified Drinks
As more and more people are becoming vegan companies are seeing the benefit of fortifying drinks with vitamin B12. Drinks like Vitamin Water provide a health alternative to soft drinks.

Yeast Extract Spreads (Marmite)
Yeast extract spreads are popular in Britain and Europe, and have started to gain popularity in the U.S. A good vegan source of protein, the spread also packs a lot of vitamin B12. One hundred grams provides 0.5μg (8% DV) of vitamin B12, that is 0.03μg (1% DV) per teaspoon.
Click to see complete nutrition facts.

Vitamin Pills
Consuming vitamin B12 directly through pills is a great way to to ensure proper levels of vitamin B12 with little fuss. A wide variety of supplement pills are readily available at vitabase.com







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▼ References
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    • USDA National Nutrient Database for Standard Reference, Release 20.