12 Vitamin B12 Foods That Boost Your Energy and Mood Naturally

Best B12 Foods For Vegetarians

Since the best B12 foods come from animal sources like meat, Fernando warns vegetarians may need to be more intentional about incorporating vitamin B12. But that doesn’t mean those who are eating plant-only diets are out of luck. “For those on a lacto-ovo vegetarian diet, milk and eggs are a good source of B12,” says Fernando. Get insight on these vegetarian-friendly B12 sources below.

Yogurt

Not only is yogurt delicious, it’s a nutritional overachiever with good amounts of protein, bone-strengthening calcium and phosphorus, and gut-healthy probiotics. Plain low-fat yogurt may also be a decent source of vitamin B12, with over half your daily need in a single cup (13). One study from the Institute of Food Science, Technology and Nutrition revealed yogurt is a practical way to improve vitamin B12 status in people who are deficient (14).

Opt for a low-fat Greek variety for an especially protein-dense option with less saturated fat. For vegans or those avoiding dairy, many plant-based yogurts such as those made from almonds or oats are fortified, just be sure to check the label to see if vitamin B12 is added (15).

Cheese

Ah, an excuse to eat cheese. Slices of swiss, mozzarella, cheddar, and other varieties contain 28 percent of B12 on average per one-ounce slice (16). Interestingly, studies have found that your body absorbs vitamin B12 from dairy products better than red meat (17).

Before fromaging up your next charcuterie board, keep in mind cheese is high in saturated fat. A single slice contains 27 percent of the 20-gram saturated fat daily value, the daily max amount recommended by the FDA for a standard 2,000 calorie diet. Research shows men should minimize saturated fat in their diet to reduce the risk of cardiovascular disease (18).

Eggs

Eggs have gotten a bad rap for their high cholesterol content, but this debate has been debunked. According to one study, much of the cholesterol in eggs actually synthesizes into vitamin D and hormones, including testosterone (19).

The majority of nutrients are found in the egg yolk, so think twice before whipping up an egg white omelet. Egg yolks contain high amounts of choline, which plays a role in memory and learning processes. Plus they’re stacked with vitamins A, B, E, and D. One large egg contains 19% of your B12 DV (20). Get your fill of B12 and a host of other nutrients by enjoying an egg or two each day, being sure to eat the yolk for all the added benefits.

Best B12 Foods For Vegans

Most vegan sources of B12 are fortified, a process of adding nutrients not originally in food. An extra boost of nutrients is always welcome, but fortification varies by brand, making label reading essential to know exactly what you’re getting. “Pay attention to the added sugars, sodium, saturated and trans fat content,” Fernando says of those labels. Fernando’s top-approved vegan foods are below.

Nutritional Yeast

“Nutritional yeast is the single best source of B12 for people on a vegan diet,” says Fernando. Just one tablespoon of nutritional yeast, can exceed your daily B12 need (21). In one study, scientists found that plant-only eaters who were B12 deficient and supplemented their daily diet with one tablespoon of nutritional yeast were able to restore their B12 levels (22).

Nutritional yeast is also high in protein, containing four grams in a single tablespoon. The cheesy tasting cousin to brewer’s and baker’s yeast is highly popular in plant-based diets for its delightful umami flavor. It comes ready to eat, and can be used to create creamy dishes like mac and cheese, or sprinkled on top of vegetables and bowls.

Fortified Cereals

Cereal isn’t just for kids, and it’s especially not just for breakfast. Did you know your cereal of choice just might be loaded up with B12? Many cereals are fortified with vitamins and minerals to help meet your daily needs.

Although not commonly recommended as a part of a healthy diet, fortified cereals can be a good source of B vitamins. One cup of fortified cereal can pack a whopping 24 micrograms of B12. One study uncovered that those who ate fortified foods, like fortified cereal, regularly saw enhanced vitamin B12 status (23).

It’s important to read the label as not all cereals are fortified equally. Scan for a cereal low in added sugar and high in fiber. Popular B12-rich cereals include:

• Kellogg’s All-Bran Complete Wheat Flakes – 100 percent DV
• General Mills Multi-Grain Cheerios – 100 percent DV
• Kellog’s Special K – 20 percent DV

Fortified Plant-Based Milk

Guzzle down a glass of fortified plant-based milk, and you can check off your daily B12 needs. While soy, almond, and rice milks are not naturally high in B12, they are usually fortified, which makes them an excellent source of this vitamin. One example is soy milk, which provides up to 86 percent of the DV in one cup (24).

Peruse the aisles for unsweetened options to side-step added sweeteners often found in flavored varieties of non-dairy milks. Before pouring, give the carton a good shake to redistribute added B12 and other nutrients in the liquid. Serve it up with fortified cereal for a double dose of goodness.

Nori Seaweed

That crunchy pack of seaweed sheets is more than just a satisfying salty snack. According to researchers, 13 sheets of nori seaweed contains your DV of B12 (25). “It should be noted that only two specific kinds of seaweed, dried green and purple nori, contain B12”, says Fernando.

Nori also contains high levels of iron, a nutrient many plant-based eaters struggle to get enough of. Whether you’re crunching down a snack pack, loading up on sushi rolls, or sprinkling nori shavings on your bowl, there are many creative ways to use this nutritious plant.

Plant-Based Meats

Many favorite fake meats are fortified with vitamin B12. For example, a four ounce serving of Beyond Meat contains exactly 100 percent of your daily B12 needs.

Before you pile up your cart, many plant-based meats are heavily processed—containing added preservatives and chemicals to make them taste better and increase shelf life. This isn’t warrant to avoid plant-based meats entirely, but “it is good reason to enjoy them in moderation alongside other nutritious foods,” says Fernando.