How To Get Vitamin B12 While Following A Vegan Diet?

Finding the right vegan diet option is no longer a hassle for you. There are plenty of food sources available for vegans to include in their daily diet pattern. Be it like plant-based milk, crunchy plantain tostones Canada , mushrooms, nuts, seeds, green leafy veggies, etc.

Now, the arise, how to find the right Vitamin B12 source in your vegan diet? Why Vitamin B12 is important for you? What does Vitamin B12 do?

This blog investigates the above-mentioned concerns about Vitamin B12 and offers you valuable information.

What is Vitamin B12?

Vitamin B12 is one of the recommended vitamins for your body to function appropriately. It is also called Cobalamin which is a product by microorganisms in the soil and is derived out of an animals’ gut. A human body does not create (synthesize) Vitamin B12 on its own. You need to consume Vitamin B12 from external food sources out of which there is no shortage of vegan options. It is essential for your body to maintain a healthy nervous system, helps in synthesizing your DNA, grow red blood cells, and maintain the myelin sheath wrapped around your nerve cells.

Where it is found?

Vitamin B12 is most commonly found in animal-based products like meat, poultry, seafood, dairy products, and eggs. Since you have adopted a vegan lifestyle, you cannot consume animal-based food sources. It could be due to environmental, moral, health benefit, or any other reason to stick to vegan diet options.

There are have been studies that Vitamin B12 is found in little quantity in different food elements like button mushrooms and Korean purple layer (nori). However, finding these two vegan food sources can be difficult for you. Thus, we have the list of the best Vitamin B-12 vegan sources to consume.

Best Vegan Food Sources to Consume Vitamin B12

Typically, it’s simple to consume much-needed Vitamin B12 from plenty of vegan food sources. Here, we have the list of food to include in your diet.

1. Nutritional Yeast:

It is a great source of Vitamin B12 to include in your vegan meal plan. Just sprinkle on any of your dishes like salads, wraps, rice, or something. It is a super dense Vitamin B12 food that diversifies your requirement for the same. Get nutritional yeast and store a inside an air-tight container.

2. Fortified Milk:

There is an extensive range of plant-based milk options available for you. Oats, almonds, cashew, soy, and hemp milk are the best sources of Vitamin B12 to include in your diet.

Also read: Switch to These 6-Best Plant-Based Milk Alternatives To Stay Healthy

3. Soy Products:

Soy or better referred to as a plant-based meat product contain an appropriate amount of Vitamin B12. You can use such food sources to make burgers, salads, and other meals.

4. Fortified Cereals:

Stay on the top of your Vitamin B12 game by consuming fortified cereals in your breakfast.

5. Tempeh:

Fermented vegan food sources are popular among people to consume something healthy for their gut and digestive system. Tempeh is one of the high-end Vitamin B12 sources of food to consume in your diet. The product does not contain Vitamin B12 naturally but is generated using a fermented process. Lactobacillus bacteria are found in such products and ferment the same to create Vitamin B12.

6. Chlorella:

Commonly found algae like spirulina and chlorella also contain an optimum amount of Vitamin B12 that you can consume in a hassle-free manner.

7. Cremini Mushrooms:

It is evident that certain types of mushrooms contain the required quantity of Vitamin B12. Out of several options, cremini mushroom is the one that contains up to 26 micrograms of Vitamin B12.

8. Nori Seaweed:

When it comes to finding Vitamin B12, nori seaweed is another vegan source to go for.

Key Benefits of Vitamin B12 for You

Including Vitamin B12 in your plant-based diet offer you the following few benefits.

* Vitamin B12 helps in forming the division of red blood cells.

* It helps in synthesizing a person’s DNA.

* Provides the body with an optimum set of energy.

* Protects the nervous system.


Vitamin B12 is an essential nutrient to consume and enables the nervous system to be healthy. Get to know the extensive line of Vitamin B12 vegan sources and include them in your daily diet pattern. Also, consume some more healthy snacking options like tostones and quinoa puffs from a reliable brand like Ojas Vegan.