Non-Meat Foods With Vitamin B12

Lacto-ovo vegetarians might prefer eggs, which are rich in vitamin B12.

Vitamin B12 is naturally found in animal products and fortified into non-meat sources. Healthy adults need at least 2.4 micrograms of vitamin B12 every day. For vegetarians and vegans, consuming adequate amounts of non-meat sources enriched with B12 is essential for health. Without sufficient levels, your body cannot function properly.

Functions

Once absorbed into your blood, vitamin B12 promotes health by playing various roles in the body. It is involved in over 100 reactions. Your body requires B12 to create red blood cells, maintain proper brain function and aid gene synthesis. Additionally, B12 helps metabolize the fat and protein in your food.

Vegetarian Sources

Vegetarians do not consume animal meats, but some do eat animal products. Lacto-ovo vegetarians consume dairy and eggs, which provide B12 in the diet. Sufficient non-meat sources include fortified ready-to-eat cereals, milk, yogurt, Swiss cheese and eggs. Read the nutrition labels or ask your grocer to help you find the products with the largest amounts of B12.

Vegan Sources

Vegans have more dietary restrictions than vegetarians. In addition to not consuming meat, vegans do not eat any animal products. Thus, getting adequate amounts of B12 can be extremely difficult for vegans. Beneficial bacteria in your gut synthesizes vitamin B12, but it is not readily absorbed. Similarly, some believe that eating fermented foods provides sufficient amounts of B12, but science has not proven this. However, some vegan cereals contain 100% of the daily value for vitamin B12. Also, certain nutritional yeasts provide vitamin B12. Vegans should consider taking vitamin B12 supplements or getting B12 shots. Discuss with your healthcare provider the option that works for you.

Deficiency

Individuals with vitamin-B12 deficiency experience changes in brain function. Common symptoms include fatigue, weakness, poor memory, depression, confusion, difficulty balancing and loss of appetite. Common treatments include B12 shots and oral supplementation. Consult your healthcare provider if you are concerned with your B12 levels.