Vitamin B-12 is an essential water-soluble vitamin found mostly in animal foods, including fish, bound to protein. Deficiencies may develop among strict vegans, as there are no identified natural vegetable sources of B-12. People who do not consume animal flesh should be aware of other sources of B-12 to avoid deficiencies.
Fortified Foods
Foods commonly consumed by vegetarians and vegans are often fortified with B-12. These include some soy foods, grains such as breakfast cereals, and nutritional yeasts. Always check the label to determine the amount of B-12 per serving as different brands and formulations will contain varying amounts.
Non-Meat Animal Sources
Those who avoid eating animal flesh, but are willing to consume eggs and dairy products, can easily meet B12 needs. A cup of milk or yogurt or 1 oz Swiss cheese provides between 0.9 to 1.4 mcg B12, providing at least a third of the recommended daily allowance of 2.4 mcg for most adults. An egg provides 0.6 mcg.
Supplements
Dietary supplements are an important source of B-12 for those unable to meet needs from food. According to the Office of Dietary Supplements website, dietary supplements usually contain cyanocobalamin, a form of B-12 easily absorbed by the body. There is no evidence suggesting any form of B-12 supplement is more readily absorbed by the body than another. The limiting factor is intrinsic factor, a protein secreted by the stomach that is required for the body to absorb vitamin B-12.
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