Four Vegan Sources of Vitamin B12

Vegan sources of vitamin B-12 are difficult to find and may be more expensive than their animal-sourced counterparts. Misconceptions abound regarding the nature of B-12 deficiency: advocates of the meat industry grossly overestimate the risk of B-12 deficiency in vegans, and many well-meaning vegan activists underestimate the risk. In reality, most healthy adults can consume sufficient B-12 through a balanced vegan diet and will not require supplementation. However, a vegan diet must be planned carefully to avoid this serious nutritional deficiency. The most popular vegan sources of vitamin B-12 are brewer's yeast, nutritional yeast, fortified cereals, milk substitutes and meat analogs.. They vary tremendously in their potency and reliability as B-12 sources.

Brewer's Yeast
Contrary to popular misconceptions, plants can not produce vitamin B-12-- and neither can any animals. In fact, special bacteria, which live in the colons of many animals, are responsible for the chemical processes that create this essential compound. Some vegan-friendly nutritionists have hypothesized that similar bacteria occur in live, edible yeast products. Some forms of brewer's yeast contain respectable quantities of vitamin B-12, but many other forms lack it entirely. Manufacturers are unable to control the exact balance of bacteria in a brewer's yeast formula, so vitamin levels may differ tremendously. Occasional brewer's yeast can help increase a vegan's B-12 levels, but it shouldn't be relied upon entirely.

Nutritional Yeast Another edible yeast renowned for its B-12 content, nutritional yeast imparts a cheesy, nutty flavor and can be used to enhance almost any vegan meal. Some forms of nutritional yeast contain naturally-occurring vitamin B-12, and most are fortified with extra B-12 to ensure guaranteed potency between batches. For this reason, nutritional yeast is a more reliable vegan source of vitamin B-12 than Brewer's yeast, and many vegans rely upon it as a source of this nutrient. However, I developed clinical B-12 deficiency despite eating nutritional yeast on a near-daily basis. I personally believe that this is because nutritional yeast serving sizes are too small to adequately accommodate the needs of an adult.

Fortified Cereals Most fortified cereals contain cyanacobalamin, a form of vitamin B-12. Fortified cereals often contain a full day's recommended intake of vitamin B-12 in each serving. Vegans who prefer minimally processed foods can select organic, vegan-friendly granolas made from whole grains-- many of these foods are extra-fortified with B-12 because they are made with a vegan's nutritional needs in mind. Some vegans are opposed to the forms of B-12 found in supplements and fortified foods because many companies produce the compound using genetically modified bacteria. However, they are one of the few efficient and reliable sources of dietary vitamin B-12 for vegans.

Meat and Milk Substitutes
Like vegan cereals, vegan milk and meat analogs are fortified with extra B-12 to meet the specific dietary needs of someone who consumes no animal products. Because of this, vegan substitutes for meat and milk are excellent sources of vitamin B-12. Brands vary in the degree to which they fortify meat and milk substitutes, but most use enough B-12 to meet the daily needs of most vegans in a single serving. Excellent choices include soy-based veggie burgers, vegan chicken, rice milk, almond milk and soy milk. Vegans who use meat-substitutes as vegan sources of vitamin B-12 should bear in mind that microwaving degrades B-12 in food.

There are many other potential vegan sources of vitamin B-12, but most of them are unreliable. Some vegans use blue-green algae, spirulina, cultured foods and even raw soil as sources of vitamin B-12. While these sources can contain trace amounts of B-12 because they contain special bacteria, the amounts are rarely sufficient enough to justify dependance. Most vegans who eat fortified and processed foods have little to worry about when it comes to B-12 deficiency. However, if you suspect that you are deficient in vitamin B-12, consult a qualified dietician or health care provider. He or she can help you to assess your B-12 intake.