Vitamin B12 is an essential nutrient required for proper nervous system function, the formation of red blood cells and DNA synthesis, according to the National Institutes of Health Office of Dietary Supplements. Vitamin B12 may be a problem nutrient for vegans, or those who consume no animal products since meat, eggs and fish are among the best food sources. The Recommended Dietary Allowance for Vitamin B12 is 2.4 micrograms (mcg) daily for adults to avoid deficiency symptoms, but the Recommended Daily Value, or DV, for this nutrient is higher, 6.0mcg, according to the Food and Drug Administration.
Nutritional Yeast
Nutritional yeast is different from brewer's yeast. Nutritional yeast is a food yeast with a cheesy flavor. Also known as Saccharomyces cerevisiae, it is grown on a molasses solution and comes as a yellow powder or flakes. According to the Vegetarian Resource Group, a recommended brand of nutritional yeast, which contains active vitamin B12, is Red Star T-6635+. It may also be referred to, on the nutrition label, as Vegetarian Support Formula with or without T-6635+ in parentheses following the name. Because it is different from brewer's or torula yeast, individuals sensitive to yeast can use this product. Slightly less than 1 tbsp. supplies the adult RDA for vitamin B12, 2.4 mcg, and meets 40 percent of the DV.
Fortified Soy Milk
Soy foods and soy "meat" analogs are only a good vegan food source of vitamin B12 if they are fortified and not all soy foods are fortified with this nutrient. Check the nutrition facts panel if you are unsure. According to SoyFoods.com, soy milk is an excellent source of B vitamins, iron and high-quality protein. Those varieties that are fortified may also be an excellent source of nutrients, such as calcium, vitamin D and vitamin B12. One cup or 8 fluid oz. fortified vanilla soy milk provides 100 calories, 6g protein, 3.5 gfat, 0.5g saturated fat, 10g carbohydrates and 30 percent of the DV for calcium, riboflavin or vitamin B2, vitamin D and 3mcg of vitamin B12, meeting 50 percent of the DV for this nutrient.
Fortified Cereals
According to the Vegetarian Society, no natural plant foods are a safe and reliable food source of vitamin B12. This nutrient is also easily destroyed. For example, boiling milk can destroy much of the vitamin B12 present, and the fermentation process used to make yogurt destroys most of the vitamin B12 present. This makes fortified foods even more important to a vegan's diet. Fortified breakfast cereals are an important source of this nutrient, but the amount per serving may vary. According to the National Institutes of Health Office of Dietary Supplements' Vitamin B12 fact sheet, fortified cereals usually provide 2 to 6 mcg per 1 cup serving; meeting 25 to 100 percent of the DV for this nutrient.
References
- National Institutes of Health Office of Dietary Supplements: Vitamin B12 Fact Sheet
- MayoClinic.com: Nutrition and Healthy Eating: What does Percent Daily Value mean on food labels?
- Vegetarian Resource Group: Nutrition--Vitamin B12 in the Vegan Diet
- SoyFoods: Soy Milk Information
- SilkSoyMilk: Fortified Vanilla Soy Milk Nutrition Information
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