Natural Ways To Ensure Adequate Vitamin B12 Intake If You Do Not Eat Meat

By Dr. Sonam Bhatia, Ph.D.

Make sure you don't miss out on consuming this crucial nutrient if you are Vegan or on a plant-based diet!

Vegetarian diets continue to be popular nowadays, with many people wanting to indulge less in meat by looking for alternatives. Vegetarians are known to have lower blood pressure, cholesterol, and risk of heart diseases as compared to meat-eaters, which is in turn linked to a lower risk of heart-related ailments and some types of cancers, considers Harvard Health.

Unfortunately, an unbalanced vegetarian diet can lead to nutritional deficiencies, including a lack of Vitamin B12, which is not only essential for healthy brain functioning but is also increasingly difficult to absorb as we age. In addition, certain drugs can cause B12 deficiency, as can weight loss surgery and digestive disorders. The symptoms of vitamin B12 deficiency include fatigue, nausea, muscle weakness, and tingling in the hands and feet. Other symptoms include forgetfulness and anxiety, paler complexion, and blurred vision.

When you suspect that you lack this important vitamin, visit your doctor, and get a blood test done. Compensate your diet to make sure you get enough Vitamin B12. It is crucial for maintaining a healthy immune system and is involved in metabolism, DNA synthesis, and red blood cell (RBC) production. Unless your plant foods are fortified with B12, you may need to supplement your diet because B12 is largely found in meat and other animal products. However, you can try eating these 7 foods to get more B12 from natural sources:

1.    Cow's Milk

A glass of cow's milk contains nearly 50% of the recommended daily allowance of Vitamin B12 for adults and children over the age of 13 (2.4 mg/day) as stated by the Canadian Food Inspection Agency (2010). If you consume it with fortified cereal, you have plenty of B12.

2.    Cereals fortified with Vitamin B12

Choose a high-fiber, low-sugar cereal such as oats, muesli, or granola to start your day. The label should indicate whether the product contains 100% of your daily recommended allowance (RDA) of B12. If it does, you should consume at least 2.4 micrograms of B12. If you don't like cereal for breakfast, it can be stored in a small container and eaten as an on-the-go snack or even as a late-night snack to curtail hunger pangs.

3.    Eggs

Eggs are often considered a complete meal. Eggs are known to provide a portion of high-quality protein and 0.6 micrograms of this essential vitamin. Nevertheless, don't limit your egg consumption to the egg whites alone, because B12 is found in the yolk. Adding scrambled eggs to vegetables or slicing hard-boiled eggs over a salad is the best way to consume a whole egg while maintaining the taste.

4.  Beetroot

Beetroot is becoming more popular as a superfood. Research by Abdo et al. suggests that fortifying orange juice with beetroot leaves and stems enhances the Vitamin B content of native juice greatly. Particularly, Vitamin B12 and folate content were found to be elevated, both of which play a crucial role in maintaining good health. Additionally, these vitamins are essential for the elderly, whose bodies find it harder to absorb Vitamin B12 due to aging. 

5.    Shiitake mushrooms

Several dried fungi include significant levels of B12, including dried shiitake mushrooms. It would be difficult to meet the RDA for B12 by eating only shiitake mushrooms, but consuming some is better than none. Shiitake mushrooms are a great source of Vitamin B12 when consumed with other sources. They can be added to salads, eggs, wraps, sauces, stuffing, and more.

6.     Edible Algae

Vitamin B12 is found in substantial amounts in edible algae. In dried Korean purple laver (Porphyra sp.), Vitamin B12 amounts are substantial (133.8  μg/100 g dry weight), however, seasoned and toasted laver products contain slightly less (approximately 51.7  μg/100 g dry weight).

7.    Fermented Soybeans

Beans are considered low in Vitamin B12 content. However, it has been found that a fermented soybean-based food called tempe contains a significant amount of Vitamin B12 (0.7–8.0 μg/100 g). The Vitamin B12 content of tempe may be boosted by bacterial contamination during production. Vitamin B12 is also present in other fermented soya bean products, though in lesser quantities.

Final Words

Unbalanced vegetarian diets can lead to nutritional deficiencies, such as Vitamin B12 deficiency. Taking certain medications, undergoing weight loss surgery, or having digestive disorders can result in B12 deficiency. Unless your plant-based foods are fortified with B12, you may need to consume it as a supplement in your diet. Try eating the above 7 foods to get more B12 from natural sources. Eggs provide a portion of high-quality protein and 0.6 micrograms of this essential vitamin. Fortify your breakfast by consuming cereals rich in B12 along with cow milk. Shiitake mushrooms are another good source of vitamin B12 if consumed with other sources. Edible algae and fermented soybean products also contain substantial amounts of Vitamin B12.