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Plant Based B12 Food Sources

Published : Sep 01, 2021 0 mins read Updated On : Jan 23, 2023

Plant Based B12 Food Sources

B12 is very commonly known as the meat vitamin. As we know, B12 are free from plant-based products, it’s majorly derived from animal-based products. And this is the reason 90% of Asian population face this deficiency. It is also the commonly neglected vitamin by many people. Some traces of B12 are made by the gut to protect from major concerns in future, but that’s not the solution unfortunately. The RDA for B12 in adults is 2.4 mcg/day and 2.6 mcg/day for lactating women. Requirements varies as per age factor and lifestyle as well.

As per research, vegetarian diets are high in fiber and carbohydrates due to which the intrinsic factor gets affected and B12 deficiency is commonly observed. There is also sub – classification of vegetarian diets like – Jainism diet, Veganism, Lacto vegetarian diet, Ovo vegetarian diet….

Plant Based B12 Food Sources

Plant Based Vitamin B12 Rich Foods

  • Yeast
  • Spirulina-algae
  • Traces of Nuts and Seeds
  • Fortification of Cereals and Milk
  • Fermented Beans
  • Edible mushrooms

Hence the only solution to this for all types of vegetarians is adequate nutritional supplementation with a proper balanced diet (rich in fortified foods especially) would help to some extent in decreasing clinical symptoms.


Geeta Bhatia Thorat
Geeta Bhatia Thorat
Nutrition and diet

Geeta is extremely knowledgeable when it comes to right kind of diet. She has an extensive knowledge about food science which reflects in her blogs. She believes in providing most authenticated inf... Read More

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