Vitamin B12 is an incredibly crucial nutrient and often one of great concern, especially on a plant-based diet. This vitamin is responsible for a lot of internal functions, including red blood cell production and proper nerve function. The reason it is discussed so heavily within the vegan community is because there has not been a clear plant-based source of B12.

What is B12 And Where to Get It?

People have often gotten it as a byproduct from animal consumption. The funny thing is, animals do not produce B12. B12 is made by bacteria found in soil. Before food and water sterilization was a thing, people would obtain it through untreated water and soil residue on foods. The good news is, today you can easily get all the B12 you need through supplements and fortified b12 foods! *As of January 1, 2020, scientists have discovered a naturally occurring, plant-based source of B12. Water lentils (or duckweed) appear to have a sufficient source of B12. This product is available in whole foods form or through a powder called Lentein. Cool, right?

Recommended Daily Dose

Regardless of your diet, vitamin B12 is a micronutrient you should keep track of. In fact, many people are deficient in this vitamin despite eating animal products. However, going for smaller, food sources of B12 can tremendously boost its absorption rate. While those who take supplements need huge amounts to replace the 1-5mcg of B12 they lose each day, those who go with B12-fortified foods can get away with a much tinier dose. Below are the recommended amounts of B12 for those who rely on fortified foods to get their daily dose:

• Children 1-3 years old: 0.9mcg/day.

• Children 4-8 years old: 1.2mcg/day.

• Children 9-13 years old: 1.8mcg/day.

• Teens & Adults (19+ years): 2.4mcg/day.

• Pregnancy: 2.6mcg/day.

• Lactation: 2.8mcg/day.

B12 Fortified Vegan Yogurts

SoDelicious Unsweetened Plain Coconutmilk Yogurt

(70% of Daily B12 Needs)

Did you know just one container of this sugar-free yogurt offers 70% of your daily B12 needs?! In addition to its healthy probiotics, vitamin D (10%), and calcium content (25%), this yogurt is a great breakfast staple to top with granola and fresh fruit. It's also sugar-free, gluten-free, Kosher, and non-GMO, making it an ideal choice for almost all dietary needs and preferences!

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B12 Fortified Vegan Cheese

Violife Vegan Just Like Mozzarella Shreds (30% of Daily B12)

We all love cheese! Violife offers consumers plant-based alternatives to some of their favorite cheesy products. Specifically, Violife Mozzarella Shreds are a great addition to just about every meal. Whether you’re hosting a pizza night or just need a cheese fix, these shreds melt like the real thing. A serving (1/4c) is only 80 calories and gives you 30% of your daily B12 needs. This product is a bit higher in sodium (190mg) and fat (7g) than the rest of the lineup, but a little in moderation is a delicious and nutritious addition to your meals!

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B12 Fortified Vegan Milks

Good Karma Unsweetened Plant Milk (60% of Daily B12)

Made with pea protein, oats, and flax oil, Good Karma's Plantmilk offers a lot more than just B12! It also provides 5g of protein and 800mg of omega-3s per serving. Plus, it contains zero sugars! A gluten free, soy-free option for all to enjoy, this milk is a must-have for your plant-based pantry.

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Silk Soy Milk (120% of Daily B12)

Next, we present Silk Unsweetened Soy Milk. Like the header implies, this drink is a B12 boss! Just one cup gives you 120% of your daily B12 needs! And it will only cost you 80 calories. It also gives you 7g of protein per serving, only 4g of fat, and 20% of your daily calcium needs! But wait, that's not all! Soy milk is a good alternative in loads of products, like lattes and teas, and even baking recipes. Not only will this help you with your B12 needs, but you can use this product in so many different ways! Be sure to grab some the next time you're out!

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B12 Fortified Nutritional Yeast

Bragg Nutritional Yeast (630% of Daily B12 in 10g Serving)

If you've never heard of "nooch" (nutritional yeast), you're missing out! Many vegans use it as a parmesan replacement over pasta, or in cheese sauces to up the cheesy taste. So basically, these yummy flakes will enhance the flavor in your meals and are one of the best vegan fortified B12 foods, offering 630% of the suggested daily dose. However, this brand beats the rest in terms of its iron content, so keep that in mind if you're concerned about this nutrient as well!

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Red Star Nutritional Yeast (1000% Of Daily B12 in 16g Serving)

Another cheesy topping for your meals, Red Star's nooch is packed with B vitamins, protein, and zinc. In fact, it offers 10x the recommended daily intake per serving (approximately the same amount as Bragg per gram). We love sprinkling this stuff over everything!

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Other B12-Fortified Vegan Foods

Protein World Vegan Pancake Mix (41% of Daily B12)

Basically a multivitamin in a pancake, this mix is absolutely packed to the brim with essential nutrients! It features the entire B-complex, D3, K2, E, A, potassium, zinc, magnesium, calcium, iron, and much more, all in significant doses. Just make sure to skip your daily multivitamin if you'll be whipping up these tasty flapjacks for breakfast

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The Wrap Up

Alright, there you have it; five plant-based, vegan B12 foods. Again, B12 is an essential vitamin for all people. Whether you are vegan or not, it is worth understanding where this vitamin comes from and ensuring you are getting enough. To your vegan success!

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