{"id":1813,"date":"2023-03-23T13:43:04","date_gmt":"2023-03-23T13:43:04","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=1813"},"modified":"2026-10-05T20:30:47","modified_gmt":"2026-10-05T20:30:47","slug":"top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/","title":{"rendered":"Vitamin B12 Sources: What Can Vegetarians and Non-Vegetarians Eat?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6acc6c1cc254d\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6acc6c1cc254d\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#Which_vitamin_B12_sources_fit_your_diet\" >Which vitamin B12 sources fit your diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#Vegetarian_sources_count_what_you_actually_eat\" >Vegetarian sources: count what you actually eat<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#Vegan_diets_need_an_explicit_B12_plan\" >Vegan diets need an explicit B12 plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#How_much_B12_do_adults_need\" >How much B12 do adults need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#B12-fortified_foods_read_beyond_the_F_logo\" >B12-fortified foods: read beyond the +F logo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#Can_unfortified_plant_foods_supply_B12\" >Can unfortified plant foods supply B12?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#What_about_seaweed_and_mushrooms\" >What about seaweed and mushrooms?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#How_your_gut_absorbs_B12\" >How your gut absorbs B12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#When_food_sources_may_not_be_enough\" >When food sources may not be enough<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#Make_your_next_food_choice_easier\" >Make your next food choice easier<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-sources-of-vitamin-b12-uses-benefits-of-vitamin-b12\/#Sources\" >Sources<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\">Reliable vitamin B12 sources include milk, curd, cheese, eggs, fish, poultry and meat. For vegetarians, dairy and eggs, if eaten, can contribute; vegans need a dependable plan using B12-fortified foods or supplements. Ordinary fruit, vegetables, dal, nuts and unfortified grains are not reliable sources of B12, even though they remain valuable parts of a balanced diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B12 helps the body make red blood cells, maintain normal nerve function and produce DNA. It is not a general energy booster: extra B12 does not reliably improve energy or performance when your B12 status is already adequate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ICMR-NIN\u2019s 2020 recommended dietary allowance for healthy adult men and women is 2.2 micrograms (\u00b5g) a day. This is a dietary reference value, not a supplement dose or a treatment prescription. Requirements differ during pregnancy, breastfeeding and childhood.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The amount of B12 you get depends on the food, product and portion. A bowl of curd and an occasional paneer dish contribute differently; neither can be assumed to cover your needs without considering your usual intake. Fortified plant drinks, cereals, nutritional yeast, atta and rice count only when B12 is actually added.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Check the label for vitamin B12 and the quantity per serving. The +F logo alone does not confirm B12 fortification. The added nutrients depend on the category of food.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Finally, eating B12 and absorbing it are different matters. If your diet lacks reliable sources, plan ahead with a qualified professional. Persistent tiredness, tingling or balance problems deserve medical assessment rather than a food-only fix.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_vitamin_B12_sources_fit_your_diet\"><\/span>Which vitamin B12 sources fit your diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B12, also called cobalamin, is a vitamin involved in red blood cell formation, nerve function and DNA production. Your everyday food choices determine which sources are useful to you.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Food group<\/strong><\/td><td><strong>Where the B12 comes from<\/strong><\/td><td><strong>What to check<\/strong><\/td><\/tr><\/thead><tbody><tr><td>Milk, curd, paneer and cheese<\/td><td>Naturally occurring B12<\/td><td>The amount and frequency you actually eat; dairy products are not nutritionally identical.<\/td><\/tr><tr><td>Eggs<\/td><td>Naturally occurring B12<\/td><td>Eggs can contribute, but one ingredient does not establish that your whole diet provides enough.<\/td><\/tr><tr><td>Fish, poultry and meat<\/td><td>Naturally occurring B12<\/td><td>Amounts vary by food and portion. Include sources that suit your usual meals.<\/td><\/tr><tr><td>B12-fortified atta, rice or breakfast cereals<\/td><td>B12 added during fortification<\/td><td>Confirm that the particular product contains added B12. Ordinary versions are not equivalent.<\/td><\/tr><tr><td>B12-fortified plant drinks or nutritional yeast<\/td><td>B12 added during fortification<\/td><td>Check the specific brand and quantity per serving. Fortification is not universal.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\">NIH\u2019s food-source guidance<\/a> identifies animal foods and appropriately fortified products as everyday B12 sources. The table is a guide to choosing foods; it does not promise the same B12 amount from every product within a group.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vegetarian_sources_count_what_you_actually_eat\"><\/span>Vegetarian sources: count what you actually eat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Milk, curd and cheese can help supply B12 in a vegetarian diet. Eggs are another option for people who eat them. The <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/the-vegetarian-diet\/\">NHS vegetarian-diet guidance<\/a> advises having a reliable B12 source when animal foods are limited or excluded.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Think about a familiar roti-dal-sabzi lunch with curd. The curd contributes B12; the dal and vegetables bring other nutrients. If the atta is unfortified, the roti is not a dependable B12 source. The meal has several useful components, but they do different jobs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A splash of milk in tea and a glass of milk are different portions. An occasional paneer dish is different from a food you eat regularly. Start with your actual eating pattern, then assess whether fortified foods or supplements are needed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vegan_diets_need_an_explicit_B12_plan\"><\/span>Vegan diets need an explicit B12 plan<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">For a vegan diet, look for plant drinks, breakfast cereals or nutritional yeast with added B12. A soya drink does not automatically contain B12, and nutritional yeast is not automatically fortified.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/the-vegan-diet\/\">NHS vegan-diet guidance<\/a> includes fortified foods and supplements among ways to obtain B12. A doctor or dietitian can help you plan an appropriate supplement if your regular food intake does not provide a dependable supply. You do not need to wait for symptoms to think about this.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_B12_do_adults_need\"><\/span>How much B12 do adults need?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nin.res.in\/rdabook\/brief_note.pdf\">ICMR-NIN\u2019s 2020 nutrient requirements<\/a> list a vitamin B12 recommended dietary allowance, or RDA, of <strong>2.2 \u00b5g a day for healthy adult men and women<\/strong>. Micrograms are tiny units: \u00b5g and mcg mean the same thing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">An RDA is a dietary reference value. It should not be copied onto a supplement prescription: the appropriate supplement dose and frequency depend on the reason for taking it and how B12 is absorbed. Children, pregnant women and breastfeeding women have different reference requirements.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"B12-fortified_foods_read_beyond_the_F_logo\"><\/span>B12-fortified foods: read beyond the +F logo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fortification means adding specified nutrients to a food. Under <a href=\"https:\/\/www.fssai.gov.in\/upload\/uploadfiles\/files\/Compendium_Food_Fortification_Regulations_30_09_2021.pdf\">FSSAI\u2019s fortification standards<\/a>, fortified atta, maida and rice include B12 alongside iron and folic acid. Standard milk fortification is with vitamins A and D. Milk naturally contains B12, but the +F logo on milk does not mean extra B12 has been added.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When choosing a packaged B12 source, check three things:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The nutrient:<\/strong> look for vitamin B12 in the fortification information or nutrition panel.<\/li>\n\n\n\n<li><strong>The units:<\/strong> B12 quantities are usually shown in micrograms, written as \u00b5g or mcg.<\/li>\n\n\n\n<li><strong>The portion:<\/strong> identify whether the quantity is listed per serving, per 100 g or per 100 ml.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">For example, if a drink\u2019s label lists B12 per 100 ml and you drink 200 ml, your serving provides twice the listed amount. Use the portion you actually consume when comparing products.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_unfortified_plant_foods_supply_B12\"><\/span>Can unfortified plant foods supply B12?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ordinary fruit, vegetables, dal, nuts and unfortified grains are not dependable B12 sources. They still belong in a varied diet; you do not need to give up a useful food because it does not supply every nutrient.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For the specific fruit claim, see our guide to <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-10-vitamin-b12-fruits-that-will-supercharge-your-energy-levels\/\">whether fruits contain vitamin B12<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_about_seaweed_and_mushrooms\"><\/span>What about seaweed and mushrooms?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Some less familiar foods deserve a more nuanced answer. In a <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-024-03505-9\">2024 randomised trial involving 30 vegetarians<\/a>, eating roasted nori improved several markers of B12 status over four weeks. However, the researchers also found variation in B12 content between packages.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That result does not make every seaweed or mushroom product an interchangeable B12 source. For a practical daily plan, use foods with known B12 content or an appropriate supplement rather than assuming a generic plant powder will cover your needs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_your_gut_absorbs_B12\"><\/span>How your gut absorbs B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Digestion releases B12 from the proteins it is attached to in food. The vitamin then binds to intrinsic factor, a protein made in the stomach, and is absorbed in the ileum, the final part of the small intestine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some gut microbes also make B12-related compounds, but this is not a dependable replacement for dietary B12. As a <a href=\"https:\/\/journals.plos.org\/plospathogens\/article?id=10.1371\/journal.ppat.1007479\">review in <em>PLOS Pathogens<\/em> explains<\/a>, microbial production in the colon occurs beyond the main absorption site.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is why a food list cannot settle every B12 question. Stomach or intestinal problems, certain surgeries and some medicines can affect absorption. Long-term use of metformin or acid-suppressing medicines may affect B12 status; discuss this with your clinician and continue medicines as prescribed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_food_sources_may_not_be_enough\"><\/span>When food sources may not be enough<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Persistent tiredness, weakness, a sore tongue, numbness, tingling or problems with balance can occur with B12 deficiency, but these symptoms also have other possible causes. The <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamin-b12-or-folate-deficiency-anaemia\/symptoms\/\">NHS symptom guidance<\/a> advises medical assessment. New or worsening numbness or balance problems deserve prompt attention.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For suspected deficiency, a clinician considers your symptoms, diet, medical history and appropriate blood tests. <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamin-b12-or-folate-deficiency-anaemia\/diagnosis\/\">Diagnosis is more than checking a food list or interpreting one result yourself<\/a>. Food changes alone may not be enough, particularly when absorption is affected.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Preventive supplementation and treatment of a diagnosed deficiency are different situations. Ask for a plan that fits yours, rather than choosing a dose from a social-media post.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Make_your_next_food_choice_easier\"><\/span>Make your next food choice easier<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Start by identifying a B12 source you actually eat regularly. If you buy a fortified product, check its label; if your diet excludes the usual sources, get help planning a dependable alternative.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For meal ideas, try asking <a href=\"https:\/\/happytummy.aashirvaad.com\/happy-tummy-gpt\">Happy Tummy GPT<\/a>: \u201cSuggest vegetarian Indian meals using dairy or B12-fortified foods, and tell me what to check on the packet.\u201d Questions about symptoms, blood tests and supplement doses belong with a qualified healthcare professional.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources\"><\/span>Sources<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.nin.res.in\/rdabook\/brief_note.pdf\">ICMR-NIN: Nutrient requirements for Indians, 2020 \u2014 brief note<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.fssai.gov.in\/upload\/uploadfiles\/files\/Compendium_Food_Fortification_Regulations_30_09_2021.pdf\">FSSAI: Food fortification regulations \u2014 2021 compendium<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\">NIH: Vitamin B12 \u2014 food sources, absorption and medicines<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/\">NIH: Vitamin B12 \u2014 functions and energy claims<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/the-vegetarian-diet\/\">NHS: Vegetarian diets<\/a> and <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/the-vegan-diet\/\">vegan diets<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-024-03505-9\">Huang and colleagues, 2024: Roasted nori and B12 status<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/journals.plos.org\/plospathogens\/article?id=10.1371\/journal.ppat.1007479\">Rowley and Kendall, 2019: B12 and host\u2013microbe interactions<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamin-b12-or-folate-deficiency-anaemia\/symptoms\/\">NHS: B12 deficiency symptoms<\/a> and <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamin-b12-or-folate-deficiency-anaemia\/diagnosis\/\">diagnosis<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Disclaimer:<\/strong> This article provides general nutrition information and is not a substitute for personalised medical advice. Consult a qualified healthcare professional about suspected B12 deficiency, absorption problems or supplements. Continue prescribed medicines and treatment as directed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dairy, eggs, fish or fortified foods? A practical guide to choosing B12 sources that fit the way you eat.<\/p>\n","protected":false},"author":115,"featured_media":15526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_members_access_role":[],"_members_access_error":""},"categories":[42],"tags":[1370,1367,1369,1368],"ppma_author":[80],"class_list":["post-1813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","tag-vitamin-b12-deficiency-symptoms","tag-vitamin-b12-foods-for-vegetarians","tag-vitamin-b12-rich-foods","tag-vitamin-b12-sources"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vitamin B12 Sources for Vegetarians and Non-Vegetarians<\/title>\n<meta name=\"description\" content=\"Find reliable vitamin B12 sources for vegetarian, vegan and mixed diets, how much adults 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