Vitamin B12 Supplements vs B12-Enriched Foods
A regular, reliable source of vitamin B12, whether from supplements or fortified foods, is critical for anyone eating a plant-based diet. If you want to get your B12 from fortified foods rather than take supplements, you’d have to eat three separate servings of B12-fortified foods, ideally with each serving containing at least 190 percent of the Daily Value on the product’s nutrition facts label. This video explains:
What foods contain vitamin B12?
- Fortified plant-based meats
- Fortified plant-based milks
- Fortified breakfast cereals
- Fortified energy drinks
Are there any green light foods that contain vitamin B12?
Nutritional yeast is a commonly B12-enriched food source and one of my favorites.
How much nutritional yeast would you need to meet the recommended daily B12 dosage for an adult under the age of 65? It depends on the brand. For instance:
- Bragg’s: 1 teaspoon three times a day
- NOW: 2 teaspoons three times a day
- Bob’s Red Mill: 1 tablespoon three times a day
- KAL: 1 tablespoon three times a day
- Red Star: 1 tablespoon three times a day (note that only certain varieties are fortified)
- Trader Joe’s: 1½ tablespoons three times a day
Heads-up that Dr. Fuhrman’s nutritional yeast and Frontier Co-op’s are unfortified.
To learn more about vitamin B12, visit our topic page, which covers a broad range of the latest evidence-based research.