Vitamin B12, also called cobalamin, is a B-complex vitamin that contains cobalt, according to the Vegetarian Society. This vitamin helps the body manufacture myelin, which protects nerve endings against damage. It also promotes the production of red blood cells. Vitamin B12 is found naturally in meats, eggs and dairy products; however, it is not found naturally in plant sources, which make up the vegan diet. Although vegan foods do not contain natural vitamin B12, there are several sources vegans can use to obtain this essential vitamin.
Soy Foods
Soy is frequently used to make foods for the vegan diet, such as tofu, veggie burgers and soy milk. Although soy does not naturally contain vitamin B12, food manufacturers typically fortify foods made from soy with this vitamin, according to the Vegan Health website. However, miso, which is made from fermented soybeans, may not offer significant levels of vitamin B12.
Brewer's Yeast
Brewer's yeast is a nutritional yeast additive that can be added to vegan fruit smoothies, cereals, stir fry dishes and other vegan foods. Vitamin B12 is not found naturally in brewer's yeast; however, some producers of this nutritional yeast fortify it with this vitamin. According to the Vegan Health website, avoid purchasing brewer's yeast in containers that do not block out light, which may destroy vitamin B12.
Supplements
Supplements are available for vegans who do not obtain vitamin B12 from fortified food sources. These supplements may be made from spirulina or other sources of this vitamin. However, according to the Vegetarian Society website, spirulina may only contain chemicals that are similar in structure to vitamin B12---check with your doctor before using supplements containing spirulina to boost vitamin B12 intake.
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