Vitamin B12 is vital for preventing anaemia and promoting a healthy nervous system and not enough of It can lead to anaemia and nervous system damage
is made by microorganisms that are usually found in meat, eggs and dairy, so it is important that vegans ensure they get enough of this vital nutrient through other sources. National recommendations differ but the consensus seems to be that adults need 2.4 micrograms per day and 2.8 mcg if you are pregnant or breastfeeding.
Spokesperson for the Vegan Society Dominika Piasecka says: “It's essential that all vegan diets contain a reliable source of vitamin B12. Fortified foods and supplements are the only proven reliable sources for vegans. With these, you need to eat these at least twice a day and aim for a daily intake of at least three micrograms.”
The good news is that with the rapidly growing number of people going vegan there plenty of good options available. With help from the Vegan Society, we have rounded up the most reliable vegan sources of B12 to take the detective work out of your vegan diet.1. Fortified plant milks
Hemp, soy, almond and coconut milks are usually fortified with vitamin B12 along with calcium, vitamin and iron. All that’s left for you to do is choose which you like best.2. Soy products
Fortified soy products are now easily available in supermarkets. You can stock your fridge with soy milk, yogurts, desserts and even ice cream and feel virtuous in the knowledge that you are doing your bit for your B12 intake.3. Fortified breakfast cereals
Starting your day with a bowl of cereal is a good way to boost your intake of B12. Most breakfast cereals are rich in vitamin B12 and choosing a cereal that is high in fibre provides added health benefits. 4. Nutritional yeast
This vegan cult favourite is a specialised formula of vitamin-fortified yeast powder made from cane or beet molasses. It has a high amount of vitamin B, including B12. Sprinkle the powdery flakes anywhere you would use cheese, like salads, soups, pasta or a baked potato.5. Vitamin B12 supplement
A good, reliable way to ensure you take in the recommended amount of B12 is to take a daily supplement. Make sure your supplement provides at least ten micrograms.6. Marmite
Regardless of whether you love it or hate it, as the advertising spiel goes, Marmite is a good source of vitamin B12. This spreadable yeast extract is packed with B vitamins that are essential for good health and as the recommended portion size is only 4g, a 250g jar could prove a cost-effective way to meet your nutritional needs.