SOURCES OF VITAMIN B12

(*Denotes vegan sources)

Although there are some plant-based sources of vitamin B12, such as certain algae and plants exposed to bacterial action or contaminated by soil or insects, animal foods provide humans almost all of their vitamin B12. About 25% of this vitamin is obtained from red meats.

For adults and children, about 30% and 50%, respectively, is from milk and dairy products.

Cheese: The amount of vitamin B12 in cheese depends on type and variety, Swiss cheese provides the most with 3.34μg per 100g serving, followed by Gjetost, Mozzarella, Parmesan, Tilsit, and Feta.

Eggs: When it comes to chicken eggs vitamin B12 levels are approximately 1.95μg per 100g serving, which equates to 0.33μg per yolk. The eggs of other animals have a higher vitamin B12 level, with a goose egg providing 7.34μg and a duck egg providing 3.78μg per 100g serving.

Whey Powder: As more people are choosing a vegetarian diet, whey powder is now serving to provide certain nutrients this type of diet may lack. Whey powder is a common addition to breads and smoothies, providing an alternative source of vitamin B12 to avoid deficiency. 100 grams of whey powder can provide 2.5 μg of vitamin B12.

Milk & Yoghurt: 100 grams of non-fat yogurt provides 0.53μg of vitamin B12 per cup. 100 grams of reduced fat milk provides 0.46μg.

*Yeast Extract Spreads: These types of spreads are popular in western diets. There is a variety available, with differing tastes, such as Vegemite, Marmite, Bovril and Promite. Some of these spreads are thought to be a good source of protein as well as vitamin B12. On average, 100gm provides 0.5μg of vitamin B12, which equates to approximately 0.03μg per teaspoon.

*Nutritional Yeast: Saccharomyces cerevisiae is a food yeast, grown on a molasses solution, which comes as yellow flakes or powder, which has a taste similar to cheese. Nutritional yeast is different from brewer’s yeast or torula yeast, with those sensitive to other yeasts being able to use it without causing a reaction.

*Fortified Foods: Vegans especially need to look to fortified foods or supplements in order to obtain adequate amounts of vitamin B12 in their diet. Fortified cereals, soy milk, meat analogues (food made from wheat gluten or soybeans to resemble meat, poultry, or fish), and vitamin B12 supplements that do not contain animal products may be required to ensure adequate levels are being consumed.