Sunday, June 14, 2009

Are there vegan sources of vitamin B12?

Dear Monique, Can you please tell me good sources of Vitamin B12 for a Vegan? Thank you. Britt

Answer: Vegans and vegetarians that do not consume dairy products or eggs can obtain vitamin B-12 from a few non-animal sources. B-12 can be found in some brands of nutritional yeast, such as Red Star nutritional yeast. One to two teaspoons of nutritional yeast (not to be confused with active dry yeast used in baking or brewer's yeast) supplies you with the adult recommended daily allowance (RDA).

B-12 is also found in various fortified foods, like Nutri-Grain cereal (1.4 ounces supplies you with the adult RDA). You can also take a non-animal derived vitamin B-12 supplement, or multivitamin and mineral supplement.

For more information, read "Don't Vegetarians Have Trouble Getting Enough Vitamin B12?" at

my Q&A "Pernicious Anemia (B12 Deficiency)?"

and the books . . .

Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet
by Brenda Davis & Vesanto Melina

Vegan Freak: Being Vegan in a Non-Vegan World
by Bob Torres, Jenna Torres

Thrive: A Guide to Optimal Health & Performance Through Plant-Based Whole Foods
by Brendan Brazier and Zoltan P. Rona

The Mediterranean Vegan Kitchen
by Donna Klein

Vegan with a Vengeance : Over 150 Delicious, Cheap, Animal-Free Recipes That Rock
by Isa Chandra Moskowitz

Plant Based Nutrition and Health by Stephen Walsh

Veganomicon: The Ultimate Vegan Cookbook
by Isa Chandra Moskowitz

The Complete Idiot's Guide to Vegan Cooking
by Beverly Lynn Bennett and Ray Sammartano

You may also want to visit the
Virtues of Soy website.

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Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

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