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The vegan way to boost vitamin b12 through food

the vegan way to boost vitamin b12 through food

According to the University of Maryland Vitamin B12, also called cobalamin, helps the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. B complex vitamins are needed for healthy skin, hair, eyes, nerves and liver. Though Vitamin B12 is generally found in all animal foods, there are vegan foods that will provide vitamin b12. So, below is the vegan way to boost vitamin b12 through food.


Mayoclinic suggests that the recommended dietary amounts (RDA) of vitamin b12 are as follows: 2.4 micrograms daily for ages 14 years and older, 2.6 micrograms daily for pregnant females, and 2.8 micrograms daily for breastfeeding females. Those over 50 years of age should meet the RDA by eating foods reinforced with B12 or by taking a vitamin B12 supplement.

While a vegan diet provides many health benefits, and nutrition, it is well known that exclusively vegan adepts are often found to be deficient in vitamin b12. But, why is such vitamin so important for the body?

The reason why it is important to boost vitamin b12, especially for vegans, is that b12 is involved in the following processes:

Neuronal health

A severe b12 deficiency would inhibit the physiological formation of the myelin sheath, altering correct nerve transmission.

B12 has a role in the absorption of other nutrients

Lower b12 blood concentration can promote hematological shortages, resulting in increased mean corpuscular red cell volume (MCV) and anemia through the alteration of erythropoiesis Heme iron, found in animals, is absorbed more efficiently than non-heme iron found in plants and dietary supplements. But, certain nutrients can facilitate sufficient non- heme iron absorption, such as: vitamin C, B12, folate or zinc.

So, the vegan way to boost vitamin b12, must be through foods that naturally contain b12. While, there aren't many plant - based foods that contain high levels of b12, there are vegan foods that have been reported to contain vitamin b12 such as: mushrooms, fermented beans and vegetables.


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Though the amount of B12 in mushrooms varies from crop to crop. One serve will provide about 2-4% of the recommended dietary intake. However, that level may be an important amount over a lifetime for a vegan who loves their mushrooms. In a study, various types of mushrooms tested, and the fruiting bodies of black trumpet (Craterellus cornucopioides), golden chanterelle (Cantharellus cibarius) contained higher levels of Vitamin B12(1.09–2.65 μg/100 g dry weight).

fermented beans and vegetables

A fermented soybean-based food called tempe contains a considerable amount of Vitamin B12 (0.7–8.0 μg/100 g). Also, Fermented Korean vegetables (kimuchi) contain traces (

Though the vegan way to boost vitamin b12, can be through consuming the foods aforementioned, the vegan society suggests that vegan adepts must consume fortified foods, and take b12 supplements to meet the recommended dietary amounts.

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