Vitamin B12 is essential for producing red blood cells, maintaining a healthy nervous system, and supporting brain function. It also aids in DNA synthesis and helps prevent fatigue, memory problems, and nerve damage. To maintain adequate levels, it’s important to include B12-rich foods in your diet such as milk, cheese, yogurt, eggs, and fortified products like cereals, plant-based milks, and nutritional yeast. Adults generally need between 2.4 to 3 micrograms of Vitamin B12 daily. Vegetarians and vegans may also benefit from B12 supplements with higher doses to avoid deficiency.

1. Milk (Cow’s Milk):

Cow’s milk is a widely available and reliable natural source of Vitamin B12 for vegetarians. It can be consumed directly or added to tea, coffee, or cereal. One cup (240 ml) provides about 1.2 micrograms of B12, fulfilling nearly 50% of the daily requirement.

2. Cheese (e.g., Swiss Cheese):

Cheese, especially aged varieties like Swiss cheese, is rich in B12 and can be eaten as a snack or added to meals. A 30-gram slice of Swiss cheese offers approximately 0.9 micrograms, which accounts for 35%–40% of daily B12 needs.

3. Yogurt:

Yogurt, particularly plain or Greek yogurt, is another natural dairy source of B12. It also supports gut health. One cup (245 grams) of plain yogurt contains about 1.1 micrograms of B12, covering roughly 45% of the daily value.

4. Fortified Breakfast Cereals:

Many cereals are fortified with synthetic B12, making them an excellent option for vegetarians and vegans. A typical serving offers around 6 micrograms of B12, often supplying 100% or more of the daily requirement. Always check the label for specifics.

5. Fortified Plant-Based Milks (Soy, Almond, Oat):

Plant-based milks like soy, almond, and oat are often fortified with B12. One cup (240 ml) can provide between 2.0 to 3.0 micrograms, which is 80–125% of the recommended daily intake.

6. Fortified Nutritional Yeast:

This deactivated yeast has a cheesy flavor and is popular in vegan cooking. Just 1 tablespoon of fortified nutritional yeast provides about 2.4 micrograms of B12, meeting 100% of the daily need.

7. Fortified Tofu and Tempeh:

While tofu and tempeh do not naturally contain B12, some brands are fortified. A serving (100 grams) may contain up to 2.0 micrograms if fortified, covering 80% of daily needs. Always verify on the nutrition label.

8. Fortified Plant-Based Meat Alternatives (e.g., Veggie Burgers):

Some plant-based meats are enriched with B12 and iron to mimic animal products. A single patty may contain 1.5 to 3.0 micrograms of B12, depending on the brand, often meeting 60–125% of the daily requirement.

9. B12-Fortified Nutritional Drinks (e.g., health shakes):

Vegetarian meal replacement shakes or energy drinks sometimes include added B12. A serving may offer 1.5 to 5 micrograms of B12 or more, depending on the product.

10. Vitamin B12 Supplements:

For those not getting enough B12 from food, supplements are a simple and effective solution. Available as tablets, sprays, or sublingual drops, common doses range from 25 to 500 micrograms. Despite high doses, only a small portion is absorbed, but they are highly effective in preventing deficiency.