Sources of Vitamin B12 for Vegans

Everything you need to know about Vitamin B12 | Sustainable Living with HarassedMom

When you transition to a plant-based diet it is important to make sure you are getting enough nutrients and vitamins. Vitamin B12 is found in dairy products, eggs and seafood which are obviously not a part of a vegan diet so you need to find alternative sources for this essential vitamin.

What is Vitamin B12

Vitamin B12 is a water based vitamin containing the mineral cobalt and it is the most structurally complex of all the vitamins. The only way vitamin B12 can be formulated is through by a process called “bacterial symbiosis”.

While vitamin B12 is found in the foods we eat, it is not absorbed that way. The proteases and hydrochloric acid in the stomach separate the B12 from the foods they are found, breaking them down so the body is able to absorb them. Once absorbed into the small intestine it is stored in the liver. 

Why do you need Vitamin B12

Vitamin B12 is integral in ensuring the healthy formation of red  bloods in your body. This vitamin is needed for DNA to replicate and for new tissues to be built. It is also important for the healthy functioning of your heart.

Foods rich in Vitamin B12

The Recommended Daily Amount (RDA) of vitamin B12 for an adult is 2.4 micrograms for men and women over the age of 19. If you are pregnant or breastfeeding, the recommendation goes up to 2.6 and 2.8 micrograms respectively. Source.

  • Nutritional Yeast
  • Marmite (or any vegan yeast spread)
  • Fortified Soy and Almond milk
  • Fortified Cereals
  • Tempeh
  • Nori Seaweed

Symptoms of Vitamin B12 deficiency

  • Poor memory/concentration
  • Fatigue
  • Weakness
  • Long-term constipation
  • Loss of appetite
  • Sore, red tongue
Image Source



Leave a Reply

Your email address will not be published.

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Social Media

Most Popular

Get The Latest Updates

Subscribe To My Weekly Newsletter

In my weekly newsletter I share a behind the scenes snippets into our life.


Keep Reading

Related Posts