How Can I Get B12 Without Eating Meat?
You can get your required daily intake of vitamin B12 without eating meat by consuming B12-containing plant-based foods and supplements. The recommended B12 daily intake for an adult is 2.4 mcg minimum. Daily consumption of about 7 mcg B12 has many health benefits.
Vegetarians and vegans often struggle to get enough vitamin B12 to meet their daily requirements. That’s because the vitamin is primarily found in animal sources. Since vegans don’t eat animal-based food sources, they rely on plant-based foods for their B12 intake.
Supplementation is a highly convenient and efficient way for vegetarians to meet their required daily value of B12.
This article provides different sources of vitamin B12 for people who don’t eat meat.
Let’s get started!
The British food spread or paste, Marmite, is rich in B12. About 4 grams of Marmite contains 40% of your daily vitamin B12 requirement, 50% of your folic acid requirement, 1.5 grams of protein, 9 calories, 0.23 mg thiamin, 0.1 grams of fiber, 0.28 mg riboflavin, and 6.4 mg niacin.
This salty condiment has a flavor so distinctive that the product name became a metaphor in British culture for something that needs an acquired taste.
Marmite contains glutamic acid-rich yeast extract, celery extracts, sodium chloride, vegetable extract, and spice extracts.
The yeast extract in Marmite is a byproduct of brewing beer. Vitamin B12 is usually added to Marmite during production.
Breakfast cereals are excellent sources of vitamin B12 for vegans and vegetarians. For example, one cup of Malt-O-Meal Raisin Bran (59 grams) contains about 62% of the daily value for vitamin B12. A bowl of fortified cereals can go a long way toward meeting your daily B12 requirement.
The vitamin B12 in fortified cereals is synthetically made and not derived from animals. Food fortification is a process whereby nutrients that are not originally in a food item are added.
Some great examples of vegan-friendly breakfast cereals include Total Corn Flakes, Kashi brand “Heart to Heart" Instant Oatmeal, and Fiber One Original Bran.
Studies have shown that you can increase your vitamin B12 concentrations by eating fortified cereals every day.
However, if you want to increase B12 concentration through daily consumption of fortified cereals, make sure you go for a brand low in added sugar and high in whole grains or fiber.
Studies suggest that water lentils (or duckweed) are rich in bioactive vitamin B12. It contains approximately 750% of the required daily value of vitamin B12. Duckweed is an excellent source of vitamin B12 for vegans and vegetarians.
Water lentils are usually found floating on still bodies of fresh water. Parabel, a Florida-based startup, discovered the natural bioactive forms of vitamin B12 in duckweed. It includes methylcobalamin, adenosylcobalamin, and hydroxocobalamin.
Duckweed contains high levels of quality proteins, vitamins, and minerals and has been referred to as the most complete food source globally.
The water lentil has received a lot of attention thanks to the dramatic shift in adoption of plant-based diets.
Fortified soy milk mixed with almond milk
A serving of fortified soy milk and almond milk contain about 0.9 micrograms or 22.5% of your daily value of vitamins B12. Not only does a glass of this mixture provide a complete dose of B12, but it also makes you smarter and fitter. This milk is a good substitute for dairy milk and is good for vegans.
Almond milk has high nutritional value, and you can consume it both cold and warm.
Soy and rice milk are also suitable dairy milk substitutes for vegans, as they are also fortified with vitamin B12.
Almond milk contains half the nutrients in dairy milk and is rich in proteins and fiber.
You can easily prepare your almond milk in your house, or you may also purchase readily-available options in nearby stores. They come in many different flavors and different ways to consume.
You can drink one cup a day without adding any extra ingredients. Also, you could incorporate almond milk in desserts. Either way, this vegan milk is an excellent source of vitamin B12.
Fortified food products are loaded with enough nutrients to meet your daily nutritional needs. A 100-gram serving of food fortified with vitamin B12 is enough to meet your daily value. Some examples of fortified foods include flakes and cereals.
Such foods contain enough nutrients to give you energy for the whole day. Fortified foods are derived from carefully selected ingredients to provide healthy nutrients.
For example, Kellogg's All-Bran Wheat flakes breakfast cereal contains 20.7 mcg of vitamin B12 per 100 grams of serving.
Fortified cereals contain plenty of nutrients required to keep you active. You can eat them for breakfast or dessert, thanks to their intense flavor. You may also add almond milk or soy milk when eating fortified cereals.
It is healthy, vegan-friendly, and a great way to enhance the taste of your cereals.
Tempeh is rich in vitamin B12. You will get up to 14.8 mcg, or 370% of your daily value of B12 from consuming 100 grams of Tempeh.
Fermented foods have gained popularity thanks to their potential benefits for the gut biome and digestive health. They are also an excellent source of vitamin B12 for vegans.
Although soybeans themselves have no vitamin B12 in them, the fermentation process leads to B12 generation.
The bacteria, Lactobacillus, is usually found in fermented foods and is responsible for the production of vitamin B12.
Kimchi is a Korean dish made of fermented cabbage and a great source of vitamin B12 for vegans. About 100 grams of this dish contains about 0.18 to 0.24 mcg of vitamin B12. If you're looking to get your required daily value of B12 through plant-based sources, you should consider incorporating Kimchi into your diet.
Kimchi is not only rich in nutrients, but also low in calories. It contains more than 34 amino acids and at least 10 different minerals.
If you're looking to lose weight, you will benefit from Kimchi, as it can boost weight loss.
With this delicious meal, you will get plenty of vegan B12 while staying fit and healthy. Just be sure to check the label for fish-based ingredients that are found in some brands of kimchi.
Chlorella is a natural vitamin B12 source for vegans. About 100 grams of this single-celled green freshwater algae contains about 80 to 100 mcg of vitamin B12. This constitutes about 2000 to 2500% of your daily value of B12.
There are many different species of Chlorella but two types, namely, Chlorella vulgaris and Chlorella pyrenoidosa.
Chlorella comes in different forms such as powder, capsule, tablet, and extract. Some people refer to Chlorella as a "superfood" due to its impressive nutritional profile.
Apart from vitamin B12, studies have shown that Chlorella contains protein, iron, omega-3s, fiber, antioxidants, and minerals.
Another reason it has become popular today is its ability to help the body detox. Chlorella can help boost your immune system and keep you healthy.
Studies suggest that Chlorella can help lower cholesterol levels. It also acts as an antioxidant and can help you keep your blood pressure in check.
Swiss cheese is filled with beneficial B12 vitamins, minerals, and antioxidants. This healthier alternative to dairy cheese has high nutritional value. About 100 grams of Swiss cheese contains about 3.3 mcg of vitamin B12, which makes up 82.5 percent of your daily value.
Swiss cheese promotes wellness, as it is cholesterol and hormone-free. Taking it alone may not be enough to meet your daily B12 requirements.
However, pairing Swiss cheese with other ingredients can make up for the nutrients that are lacking.
You can add Swiss cheese to nachos or use it to top mac and cheese. It can also serve as a dip for your veggies.
Cremini mushrooms are another natural and vegan-friendly source of vitamin B12. They offer up to 3 to 4% daily value of B12 per 100 grams. Unlike many other plant-based sources, Cremini mushrooms are rich in naturally occurring vitamin B12.
Like edible algae, edible mushrooms are among the most nutrient-rich and active vitamin B12 sources for vegetarians and vegans. That’s one of the reasons they have gained a lot of popularity in recent times.
You can easily incorporate cremini mushrooms into your diet, thanks to their popularity.
Cremini mushrooms are used as an ingredient for preparing many delicacies. If you enjoy eating fries, you can stir-fry Cremini mushrooms and eat them with your regular fries.
You may also consume these mushrooms in many other ways. Some of them include incorporation into dishes like sauté, Risotto, and Pasta.
Oatly natural oatgurt
Oat-based alternatives to dairy products are rich in many different nutrients, including vitamin B12. A 3.2 ounce serving of Oatly natural oatgurt (100-gram serving) can offer up to 15 percent daily value.
Oatmilk yogurt is an excellent food source because it is very rich in nutrients. This healthy food has a decadent taste and a creamy consistency. Yogurt can improve digestion, fight stomach problems, and reduce fat absorption.
It is important to take balanced diets, and for vegans, yogurt is one of the most nutrient-dense foods to consume.
You can take oat-based yogurt as breakfast or as a snack. It is versatile, tasty, and can be added to almost any meal.
Whole grain bread + yogurt or jam
Whole grain bread is rich in many nutrients, including B vitamins, fiber, protein, and many more. A slice of whole-grain bread contains about 0.07 mcg of vitamin B12. Many versions of fortified whole-grain bread can offer the required daily value of vitamin B12.
Eating whole-grain bread alone is not enough to meet your daily B12 requirements. It is best to combine it with other ingredients such as vegan yogurt, jams, and cereals. Such combinations make for a great source of B12 for vegans and vegetarians.
Whole grain bread is a perfect choice for breakfast, as it contains enough energy to see you through the day. But you can also eat it any time you like.
Why Not Natural B12 supplement
Why Not Natural is one of the best vitamin B12 supplements for vegans and vegetarians. It can provide you with your required daily value of B12 and keep you active throughout the day. A single dose of Why Not Natural contains up to 5000 mcg of B12.
All the ingredients used for preparing this product are natural. A complete dose will help you maintain a good mood as you go through your daily routine. It also helps with nervous system disorders and anemia.
Supplements are the way to go for instant recovery from the side effects of vitamin B12 deficiency.
Why Not Natural B12 supplements come in different flavors, including cherry and natural citrus extracts. It is filled with nutrients that help with memory, mental clarity, and stress levels.
You can measure the dosage with a dropper, which is included in the package. The dropper has marked labels that enable easy determination of the right amount to take.
Why Not Natural B12 supplement is rich in methylcobalamin - a bioactive form of vitamin B12 that is easy to absorb.
It is best to take one dropper of Why Not Natural before exercise or early in the morning. Remember to shake it before each use.
People who don’t eat meat and other animal-based foods are susceptible to health conditions caused by B12 deficiency. But you can prevent this by eating plant-based foods that are rich in vitamin B12 and through supplementation.
Vegans can get vitamin B12 by consuming fortified food products like cereals, duckweed, vegan yogurt, nutritional yeast, almond milk, and more. But the most reliable way to ensure that you get your required daily intake of B12 is through supplementation.
Why Not Natural B12 supplement is derived from natural ingredients and will keep you active throughout your day. It comes in different tasty flavors and digests easily. If you are worried about getting enough B12 to meet your daily nutritional needs, you should use this natural supplement.
Stay healthy and fit without compromising on nutrients. Use Why Not Natural today!