Are you a vegan and lacking vitamin B12 these days? Since vegan food options do not come with a great source of vitamin B12-rich foods, lacking this vitamin has become a common concern among vegans.
If you are also a vegan and want to know about the best vitamin B12-rich foods available, read this guide till the end. So follow this guide, and by the end, you will surely get a lot of varieties and options that you can add to your vegan food diet.
What are vegan foods?
Vegan foods are foods that only contain plants like vegetables, grains, nuts, and fruits and not dairy products. However, most people get confused between vegetarian and vegan foods. But the distinction between these two types of foods is pretty simple. Vegan food, unlike vegetarian food, does not encompass any dairy products or anything that comes from an animal (milk, for example).
When it comes to vegan foods, since it does not encompass any dairy products, the chances of getting the exact amount of vitamin, calcium, and other minerals from them decrease naturally. Nevertheless, vitamin B12 is also significant for our bodies. As a result, although you are a vegan, you must consume vitamin B12-rich vegan foods to keep up with a healthy lifestyle and body.
Vegan B12 deficiency and symptoms
As mentioned earlier, no vegan food encompasses any animal or anything coming from an animal body. Therefore if you are a vegan, all you have to eat is plant and plant-based foods. Since the main source of vitamin B12 are dairy products, milk, liver, fish, and so on, getting enough of it naturally decreases when you are a vegan. As a result, you have to deal with many unwanted symptoms and deficiencies.
Here is some common vitamin B12 deficiency, and their symptoms are mentioned below.
- A strange tingling sensation all over your body, especially in your hands, feet, and face
- Feeling weak, fatigued, and having difficulty walking
- Depression, anxiety, and mental disorder
- A swollen and inflamed tongue
- Higher heartbeat
- Difficulty in thinking and reasoning
- Memory loss
Vegan foods that are rich in vitamin B12
- Nutritional yeast
Nutritional yeast is a great source of vitamin B12, especially if you are a vegan. It contains 48.7 mcg/ 1217.5% DV per 100g. So all vegans out here, sprinkle a little bit of nutritional yeast over your salads as an alternative to cheese and other things. You can also use it in pasta and other savory dishes as a tasty condiment.
- Fortified soy and almond milk
There is no doubt that milk is a great source of calcium, minerals, vitamins, and other healthy nutrition. But unfortunately, vegans cannot have milk. But there is a quick tip for you. Although you cannot drink any kind of milk from animals, many other types are available. You can drink
- Almond milk
- Oat milk
- Soy milk
- Hemp milk
But before you get your hands on any of this milk, always check out the label to confirm whether it is fortified with vitamin B12.
- Plant-based meat
Vegans and meat are always a big no. However, there is nothing wrong with having plant-based meats to keep the vitamin B12 level in your body intact. So much plant-based meat is available, a great source of vitamin B12. But remember that not all plant-based meats are great alternatives to lamb or beef meats. So, check out and only buy the plant meat with fortified vitamin B12.
- Nori seaweed
Nori seaweed is a great source of vitamin B12. Experts say that nori could be a viable source of vitamin B12 if consumed raw. However, if you do not enjoy eating raw, you can dry it, cook it or eat it in any way you want. However, the vitamin level may deteriorate if you fry or cook it.
- Cremini mushrooms
Cremini mushroom is a great choice if you are a vegan. Along with being tasty and healthy, it is full of vitamins, minerals, and other helpful nutrients for our body. For example, Cremini mushrooms are an excellent source of vitamin B12. You can have them in any way you want, whether raw or cooked.
- Fortified cereal
Cereals are always a great breakfast option for all types of people. So if you are a vegan and enjoy having cereals in the morning, you can have vitamin B12 fortified portions of cereal from today. Select your favorite fortified cereal and enjoy it with soy or almond milk. Kellogg’s All-Bran, Nature’s Path Optimum, and Kellogg’s Low Fat Granola are some great options to kick start your day with vitamin B12.
Spirulina is a great source of nutrients for vegans. You can take it in the form of powder, tablets, or capsules. Besides being rich in protein and iron, it is also a great source of vitamin B12. So if you want to improve your overall health, start taking spirulina.
Tofu is a great source of protein for vegans. But it is also a viable source of other nutrients like iron, magnesium, and calcium. Along with these, it is also rich in vitamin B12. So all the vegans out there, add tofu to your grocery list from today and enjoy its taste and health benefits.
Tempeh is a fermented soybean product that is popular in Indonesian cuisine. It is rich in protein and vitamin B12. This makes it an excellent food for vegans who want to increase their intake of this vital nutrient.
Chlorella is a green algae and is a great source of nutrients like protein, iron, magnesium, and potassium. Along with these, it is also rich in vitamin B12. So, include this super food in your diet and enjoy its health benefits.
These were, in short, the best vitamin B12-rich foods available on the market. So all vegans out there, make sure to add these foods to your everyday diet and never miss a chance to get vitamin B12 naturally from the delicious and healthy foods.
Shawn Thomas is a content strategist at GNA Naturals who sells Vitamin B12 Supplements and all other health related products, based in Canada. He is a digital nomad, traveling the world while he builds beautiful WordPress websites for small and mid-sized businesses around the world. He enjoys web development, eCommerce programming, and plugin development