Top Vitamin B12 Plant-Based Foods For Anemia: Benefits & More

It can be challenging to get enough vitamin B12 when following a plant-based diet.

You may wonder if there are fruits, vegetables, or other plant foods that provide vitamin B12. 

While animal foods, like meat, fish, eggs, and dairy, are the primary dietary sources of vitamin B12, certain plant-based foods also contain this essential micronutrient.

Continue reading to learn which foods provide the most vitamin B12 and how to get enough of it on a vegan or vegetarian diet.

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Top Vitamin B12 Vegetables, Fruits, and Other Plant-Based Foods

Unfortunately, fruits and vegetables don’t naturally contain vitamin B12.

‍Vitamin B12 is created by bacteria and is primarily concentrated in animal-based foods.

As a result, many people following plant-based diets struggle to consume enough vitamin B12 from food sources.

However, several plant foods, like seaweed and certain types of dried mushrooms, are natural plant sources of vitamin B12. 

Additionally, some foods are fortified with vitamin B12, meaning it’s added during processing. These include breakfast cereal and some non-dairy milk products. 

Fortified Breakfast Cereal

Many ready-to-eat breakfast cereals in the United States are fortified with vitamin B12.

These typically provide approximately 25% of your daily vitamin B12 needs per serving, making them a significant source of this micronutrient.

One cup of cow’s milk provides around 50% of your daily vitamin B12 requirement, and fortified soy milk contains up to 85%, depending on the brand.

Therefore, a bowl of fortified cereal with milk can provide almost all of a person’s daily vitamin B12 needs. 

Nori

Nori is a type of edible algae commonly eaten as dried seaweed sheets. Interestingly, when nori sheets are toasted, a common processing step, the vitamin B12 content decreases. 

Studies show that dried nori has approximately 130 micrograms of vitamin B12 in a 100-gram portion, while dried toasted nori contains 50 micrograms of B12 in the same serving. 

Keep in mind a typical serving size of nori is much smaller—only three to four grams.

One serving of toasted nori provides 1.5-2 micrograms of vitamin B12 or 60-80% of your daily needs. 

However, the vitamin B12 content of nori varies greatly depending on the brand, so it’s advised to consult the nutritional label.

Nutritional yeast

Nutritional yeast is a popular vegan ingredient that has a cheesy flavor. Many brands are fortified with vitamin B12, though the amount varies. 

Depending on the brand, fortified nutritional yeast can provide approximately 350 to 1000% of your daily vitamin B12 needs in a quarter-cup portion. 

This makes nutritional yeast an excellent vegan source of vitamin B12. For many brands, just one tablespoon would provide 100% of the daily value (DV) of vitamin B12.

Fortified Milk Alternatives

Since cow’s milk is a natural source of vitamin B12, several non-dairy milk products are fortified with vitamin B12 to mimic its nutritional composition.

Like the other fortified products, the amount can vary by brand. 

Here’s the vitamin B12 content in a one-cup serving of several popular types of milk alternatives:

• Soy milk: 2.1 micrograms (87.5% DV).
• Almond milk: 1.1 micrograms (0.46% DV).
• Oat milk: 1.2 micrograms (0.5% DV).
• Rice milk: 1.5 micrograms (0.63% DV). 

Mushrooms

Certain varieties of edible mushrooms naturally contain vitamin B12 in small amounts.

When dried, the vitamin B12 is concentrated, making these mushrooms a significant source of the micronutrient.

Dried mushrooms containing vitamin B12 include:

• Shiitake.
• Black trumpet.
• Golden chanterelle.
• Lion’s mane.

Research shows that 50 grams of dried shiitake mushrooms would meet 100% of an adult’s daily vitamin B12 needs.

However, this is a large amount of dried mushrooms that would be challenging to consume daily.

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Tempeh 

Tempeh is a fermented soy product popular in plant-based diets.

Soybeans don’t naturally contain vitamin B12, but tempeh contains small amounts due to the bacteria that’s present during the fermentation process.

However, tempeh only contains 3% of your daily vitamin B12 in a half-cup serving, making it an insignificant source of the micronutrient.

Fermented vegetables, like kimchi, contain trace amounts of vitamin B12 in even smaller quantities than tempeh.

Other Dietary Sources of Vitamin B12 

The most common natural sources of vitamin B12 are animal products, including meat, fish, poultry, dairy, and eggs. 

However, within these groups, there is a wide range of vitamin B12 content.

For example, three ounces of cooked lean ground beef provides 100% of the daily value for vitamin B12, while three ounces of roasted turkey breast only provides 14%.

Dairy products and eggs provide approximately 20-50% of the daily value of vitamin B12 per serving.

Interestingly, the vitamin B12 found in dairy products is more bioavailable than that in meat products, meaning your body absorbs more of it.

Foods With The Highest Vitamin B12

Several foods provide 100% or more of an adult’s daily vitamin B12 needs per three-ounce serving.

The highest food sources of vitamin B12 from highest to lowest are:

• Beef liver.
• Clams.
• Oysters.
• Nutritional yeast (¼ cup serving).
• Salmon.
• Tuna. 
• Beef. 

How Much Vitamin B12 Do I Need Each Day?

Adults need 2.4 micrograms (mcg) of vitamin B12 every day.

These needs go up during pregnancy and lactation, with a recommended dietary allowance (RDA) of 2.6 mcg and 2.8 mcg, respectively.

Why Is Vitamin B12 Important?

Vitamin B12 is an essential micronutrient that plays a role in red blood cell production. It’s also involved in nervous system function and DNA synthesis. 

A vitamin B12 deficiency can lead to megaloblastic anemia, a type of anemia that results in abnormally large red blood cells.

Megaloblastic anemia can be caused by vitamin B12 or folate deficiencies and differs from the type of anemia resulting from an iron deficiency. 

Several serious symptoms can occur as a result of megaloblastic anemia, including:

• Fatigue. 
• Heart palpitations.
• Dementia.
• Unintentional weight loss.
• Infertility.
• Tingling or numbness in hands and feet. 

A mild vitamin B12 deficiency does not typically cause anemia and is often asymptomatic in the early stages.

This makes it important to get your vitamin B12 levels tested if you suspect you’re at risk for a deficiency.

A vitamin B12 deficiency can be treated with vitamin B12 injections or high-dose supplements. 

Who Should Take Vitamin B12 Supplements?

Several factors can increase your risk of developing a vitamin B12 deficiency, including absorption issues, dietary restrictions, and other medical concerns. 

People in the following categories may have difficulty getting enough vitamin B12:

• Older adults.
• People with digestive diseases, such as Crohn’s disease or celiac disease.
• History of gastrointestinal surgery, such as bariatric surgery.
• Those following a vegetarian or vegan diet.
• People taking certain medications, like Metformin and Omeprazole.

If one or more of these apply to you, talk with your doctor about monitoring your vitamin B12 levels and whether a supplement is appropriate. 

Because your body can store and recycle vitamin B12, it can take many years for a vitamin B12 deficiency to appear.

Regular lab work and supplementation in high-risk populations can help prevent a future deficiency. 

Pernicious Anemia

Pernicious anemia is an autoimmune condition that can cause a vitamin B12 deficiency.

The stomach secretes a protein called intrinsic factor, which is necessary for vitamin B12 absorption.

‍Pernicious anemia prevents intrinsic factor from being produced, which makes vitamin B12 impossible to absorb. 

In this case, vitamin B12 injections are the recommended treatment instead of supplements because absorption is the issue.

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Tips for Increasing Vitamin B12 Levels on a Plant-Based Diet

Research shows that people who follow vegan or vegetarian diets have a higher risk of developing a vitamin B12 deficiency.

Even people who consume eggs and dairy products may experience low vitamin B12 levels. 

If you follow a plant-based diet, you can prevent a vitamin B12 deficiency by either taking a supplement or paying close attention to your diet. 

Try the following tips to increase your vitamin B12 intake with plant-based foods:

• Enjoy a bowl of fortified cereal with fortified dairy-free milk for breakfast.
• Sprinkle fortified nutritional yeast on popcorn. 
• Eat a serving of nori as a snack. 
• Make a fruit smoothie with fortified dairy-free milk.
• Try a creamy vegan cheese sauce made with blended cashews and nutritional yeast.
• Make a trail mix with nuts, dried fruit, and fortified breakfast cereal.

If you choose not to take a supplement, be sure to get your vitamin B12 levels checked routinely to ensure you are getting enough from your diet. 

Takeaway

Vitamin B12 is a vital micronutrient involved in the nervous system, red blood cells, and DNA production.

It’s primarily found in animal products like meat, dairy, fish, and eggs.

For this reason, vitamin B12 deficiency is more common in people following vegetarian or vegan diets.

Taking a vitamin B12 supplement or paying close attention to your diet is important if you don’t eat animal products. 

Some plant-based foods contain vitamin B12, including fortified products like plant-based milk and nutritional yeast.

Dried shiitake mushrooms and nori (dried seaweed) are natural sources of B12.

How a Dietitian Can Help

Getting all the nutrients you need on a plant-based diet can be challenging.

Talk with a registered dietitian for a dietary assessment of key nutrients that vegetarian and vegan eating patterns tend to be low in, including:

• Vitamin B12.
• Iron.
• Protein. 
• Zinc. 
• Calcium. 

‍Find a dietitian specializing in plant-based nutrition to help you optimize your diet and feel your best. 

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