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Sources of B12 for Vegetarians

Vitamin B12, or cyanocobalamin is one of eight B vitamins. It serves to promote healthy brain and nervous system function and also promotes the growth of hair, skin and blood cells. Because meat and fish are primary sources of B12 in a regular diet, vegetarians are at risk for B12 deficiency. Adults should intake 2.4 mcg per day. Here are some alternative sources of B12 for vegetarians.

  1. Dairy Products

    • Many different types of cheeses provide B12, but the one with the highest amount of B12 is Swiss cheese. Three ounces of Swiss cheese provides 56 percent of the daily requirement. The same amount of Mozzarella provides 39 percent, and Parmesan provides 38 percent. A cup of whole milk offers about 7 percent of your daily requirement, and plain yogurt offers about 10 percent for an eight ounce serving.

    Eggs

    • Most of the B12 vitamin is contained in the yellow of the egg, and a large raw egg provides 22 percent of your daily requirement. To get the benefit of B12 in eggs, you must eat fresh eggs, and not egg substitute. If you can find them in your area, goose eggs offer the highest amount of B12. One goose egg contains 122 percent of the recommended daily intake of B12 vitamins.

    Supplements

    • Vegetarians that do not include dairy and eggs in their diet should take a vitamin B12 supplement. Most multivitamins contain more than the recommended daily dose of B12, and stores also carry B12 and B-complex supplements. B12 is also available in liquid form, which many nutritionists believe is absorbed better than B12 in tablet form.

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