Vitamin B12 is required for red blood cell formation, nervous system maintenance and DNA synthesis. The body needs only a small amount of vitamin B12, according to an Alabama Cooperative Extension System article by Auburn University professor and nutritionist, Barbara Struempler, Ph.D. Vegans are at greater risk than vegetarians for vitamin B12 deficiency, because natural B12 is found only in animal sources, not soil-grown foods. In an American Dietetic Association article, "Working With Vegetarian Clients," registered dietitian Ann Reed Mangels, Ph.D., writes that lacto-ovo and lacto vegetarians get vitamin B12 from dairy products and eggs, but vegans may need vitamin B12 supplements.
Dairy
Good food sources of vitamin B12 for vegetarians are dairy products such as milk, vegetarian, or nonrennet, cheese and nonfermented yogurt. The amount of vitamin B12 in cheese varies, with Swiss cheese providing the most B12 per serving. Mozzarella, parmesan and feta are also high in vitamin B12. Fermentation in the yogurt manufacturing process can destroy much of the B12, and boiling milk can also destroy vitamin B12.
Whey powder is derived from milk and is an excellent source of vitamin B12 for vegetarians who consume dairy products and who are not lactose intolerant. Some vegetarians add whey powder to smoothies and breads.
Eggs
Free-range eggs are rich sources of vitamin B12 for vegetarians. Goose eggs and duck eggs provide more vitamin B12 than chicken eggs.
Soy
Soy milk is a good source of B12, but only if it is fortified with that vitamin. Soy products, such as miso and tempeh, are not reliable sources of B12, because the amount of B12 is generally small, varies from one brand or batch to another and is analog B12 rather than the active type needed by the body, according to The Savvy Vegetarian.
Cereals and Grains
Vitamin B12 is not present in plant foods, but fortified breakfast cereals are a highly bioavailable source of vitamin B12 for vegetarians and vegans.
The Harvard Health Letter recommends that vegetarians and older people with atrophic gastritis eat fortified breakfast cereal, take a multivitamin or both, because a deficiency of vitamin B12 may affect balance, memory and mood.
Yeasts
Nutritional yeast, such as Bob's Red Mill, NOW and Red Star Vegetarian Support--the only certified vegan nutritional yeast--provides an excellent source of vitamin B12 for vegetarians. Yeast extract spreads, such as Marmite and Organic Gourmet Savoury Spread, are used frequently in the United Kingdom and Europe and are becoming more popular with vegetarians and vegans in the United States. They contain a high concentration of vitamin B12 and are a good source of protein for vegetarians.
Vegetable Proteins
B12-fortified foods such as veggie burger mixes, textured vegetable protein, Vecon vegetable stock and vegetable or sunflower margarines can supply vegetarians with B12 necessary to avoid a deficiency.
Plant Products
Research into plant sources of vitamin B12, including fermented soy products, seaweeds and algae, such as spirulina, has shown no significant vitamin B12, and according to the Vegetarian Society, current consensus is that the B12 in plants is probably not bioavailable to people and should not be relied on to be a reliable source.
References
- Alabama Cooperative Extension System: Vegetarian Diets
- American Dietetic Association: Working With Vegetarian Clients
- Savvy Vegetarian: Getting Enough Vitamin B12?
- Harvard Health Publications: Vitamin B12 Deficiency : Vegetarians, Elderly May Not Get Enough Vitamin B12, Says the Harvard Health Letter
- The Vegetarian Society: Information Sheet - Vitamin B12
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