Vitamin B12 is crucial to the healthy functioning of the human body. Vitamin B12 deficiencies can contribute to anemia, nervous system damage, cardiac disease, stroke and complications in pregnant women, according to The Vegetarian Society. Insufficient B12 levels have caused permanent damage in adults, and deficiencies of B12 in breastfeeding women can, in turn, harm their breastfed infants. B12 is exclusively produced by microorganisms and is not found in plants. With these considerations in mind, it is vital that vegetarians make sure they are consuming enough B12.
Dairy Products and Eggs
Ovo lacto vegetarians, those who allow eggs and milk products in their diet, should find it relatively easy to get enough B12. The recommended daily allowance of B12 for adults is 2.4 mcg, This is equivalent to the amount of B12 found in 2 cups of plain yogurt, or 4 eggs, or 3 oz. of Swiss cheese, or 4 cups of milk. The recommended daily allowance for pregnant women is a bit higher, at 2.6 mcg, and for lactating women it's 2.8 mcg, according to the National Institutes of Health.
Fortified Cereals
Vegans, those vegetarians who abstain completely from all animal products including eggs and dairy, must be especially vigilant in ensuring they receive enough B12. Fortunately, a number of B12 fortified vegan foods, such as cereals, are available. Unfortunately, however, even the B12 in these products is ultimately derived from animals, as B12 is exclusively produced by bacteria, according to The Vegetarian Society. Fortified cereals that are appropriate for vegans include Nature's Choice Optimum Power, which contains a full day's requirement of B12, according to the Vegetarian Resource Group.
Nutritional Yeast
At least two brands of nutritional yeast are available that are fortified with vitamin B12. Nutritional yeast can be purchased in bulk form at health food stores, but you should make sure that it has been stored properly, as exposure to light can decrease the potency, according to Vegan Outreach. Nutritional yeast can be sprinkled on popcorn or salads and is an ingredient in many vegan recipes.
Meat Analogues
Vegan meat substitutes, such as veggie burgers, tofu dogs and textured vegetable protein are often fortified with enough B12 to supply your daily requirement. Yves' brand veggie chicken burgers, for example, contain a full day's requirement of B12 in a single patty.
Soy Milk
Soy milk and soy margarines are often fortified with enough B12 to satisfy the dietary needs of vegans, according to Reed Mangels of The Vegetarian Resource Group. Check the label when selecting soy products to ensure that adequate amounts of B12 have been added.
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