Vitamin B12 deficiency can cause irreversible damage to your nervous system, according to the Office of Dietary Supplements, a division of the National Institute of Health. Most people, reports the office, are not at risk for vitamin B12 deficiency; however, there is a risk for total vegetarians and those with digestive problems. Fortunately, fortification makes it relatively easy to get enough of this important vitamin.
Bran Based Cereals
Bran-based cereals are a good source of vitamin B12. A popular brand of raisin bran, which comes with a cheery yellow sun on the box, contains 25 percent of the RDA. An ever better choice, from a nutritional standpoint, is a "twig" style bran cereal. A popular brand of this type of bran cereal contains 100 percent of the RDA for B12. Also, these cereals provide valuable fiber, offering 7 and 10g, respectively.
Flavored Cereals
If you don't like the taste of bran-based cereals, you'll be pleased to know that manufacturers add vitamin B12 to their most popular flavored, shaped cereals. For example, a popular brand of "apple cinnamon" cereal provides 25 percent of the RDA of vitamin B12. However, be careful of the sugar content. This cereal contains 11g of sugar per serving. Instead, try the plain version, which has the same amount of B12, but only 1g of sugar per serving. Top your cereal with some fresh fruit if you need a little sweetness.
Plant-Based Milks
If you're looking for something to put on your cereal, and cannot, or choose not to, consume dairy products, you're in luck. Plant-based milks are fortified with B12. A cup of a popular brand of plain soy milk contains 50 percent of the RDA for B12. If you don't like soy, consider rice milk. One of the best-selling brands of rice milk contains 25 percent of the RDA in a one cup serving.
Fake Meats
According to the United States Dietetic Association website, many fake meats, such as vegetarian burgers, deli slices, and sausages are fortified with vitamin B12. However, the packaging for some of the most popular options don't list this vitamin. However, these labels are small and might not list all the nutrients contained in the foods. If you have concerns, contact the manufacturer.
Natural B12
Though they foods are not technically "fortified" with Vitamin B12, animal-based foods, such as eggs, meat, poultry, fish, and seafood,contain this vitamin naturally, according to MedLine Plus Medical Encyclopedia, a service of the National Institute of Health. If you consume these foods, nutritionist Lori Pirog recommends choosing lean, organic meats and wild-caught seafood, which have the fewest calories as well as the lowest risk for contamination.
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