What Are the Best Vitamin B12 Foods for Vegetarians and Vegans?

Question

I recently found out that my Vitamin B12 levels are low, and my doctor suggested increasing my intake through food. But since I’m a vegetarian, I’m not sure which Vitamin B12 foods I should be eating.

Most sources of Vitamin B12 seem to come from animal products like meat, fish, and dairy. Are there any plant-based foods that naturally contain Vitamin B12, or do vegetarians and vegans always need supplements?

I also want to know if there are Ayurvedic remedies or herbs that help improve Vitamin B12 absorption naturally. I’ve read that digestive health plays a role in B12 absorption—should I be focusing on gut health too?

If anyone has successfully raised their Vitamin B12 levels through diet, please share what foods or strategies worked for you!

Dr. Harsha Joy · Accepted Answer

As a vegetarian, you're right that many natural sources of Vitamin B12 are animal-based, such as meat, fish, eggs, and dairy. Unfortunately, plant-based foods do not naturally contain significant amounts of B12. However, there are some plant-based options fortified with Vitamin B12, like certain cereals, plant milks, and nutritional yeast. It's also important to consider B12 supplements if you’re unable to meet your needs through food alone, as deficiency can lead to issues like fatigue and nerve damage. Ayurveda emphasizes the importance of digestive health for nutrient absorption, so herbs like Triphala, Amla, and Ginger can support your digestive system, helping improve nutrient uptake. Focusing on gut health can enhance B12 absorption from the food you consume. If you’ve had difficulty raising B12 levels through diet alone, a combination of fortified foods and supplements (as recommended by your doctor) can be an effective solution. Many vegetarians find success with B12 supplements in managing their levels and avoiding deficiency-related symptoms.

Dr Sujal Patil · Answer

To raise Vitamin B12 as a vegetarian, focus on dairy products like milk, yogurt, cheese, and eggs. Fortified foods like plant-based milk, cereals, and nutritional yeast can also help. Since plant-based sources are limited, many vegetarians rely on B12 supplements.

Ayurveda emphasizes good digestion for nutrient absorption. Strengthen digestion with herbs like triphala, ginger, and ajwain. Eat freshly cooked meals and probiotic-rich foods like yogurt or buttermilk to support gut health.

Improving gut health can aid B12 absorption, so addressing any digestive issues is essential. Many raise B12 successfully with a combination of fortified foods, supplements, and digestive care.

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