How To Increase Vitamin B12 For Vegetarians ?
Learn how to increase Vitamin B12 for vegetarians. Learn how to boost your intake naturally and through supplementation.
Written by Dr.Sonia Bhatt
Last updated on 20th Jul, 2025
Introduction
Vitamin B12 is an essential nutrient that plays a crucial role in keeping our nerves healthy, supporting red blood cell production, and maintaining brain function. Unfortunately, since it is primarily found in animalbased foods, vegetarians often struggle to get enough of it. A deficiency can lead to fatigue, weakness, nerve problems, and even anemia. The good news is that even if you follow a vegetarian diet, there are ways to ensure you get enough Vitamin B12. Let’s explore how you can boost your intake naturally and through supplements.
Why is Vitamin B12 Important?
Vitamin B12 helps:
Keep nerves and blood cells healthy.
Prevent anemia by aiding in red blood cell formation.
Support brain function and mood regulation.
Maintain energy levels by helping convert food into energy.
Without enough B12, you may experience:
Fatigue and weakness
Tingling or numbness in hands and feet
Memory problems or confusion
Mood changes like depression
Pale or yellowish skin (a sign of anemia)
Why Are Vegetarians at Risk?
Vitamin B12 is naturally found in animal products like meat, fish, eggs, and dairy. Since vegetarians avoid meat and fish, they rely on dairy and eggs for B12. However, some vegetarians (especially vegans) may not consume enough of these sources, leading to deficiency.
Best Vegetarian Sources of Vitamin B12
Dairy Products: Milk, yogurt, and cheese are good sources of B12. For example, a cup of milk provides approximately 1.2 mcg of B12.
Eggs: The yolk of an egg is a notable source of B12, with one large egg containing about 0.6 mcg.
Fortified Foods: Many plant-based foods are fortified with B12, making them excellent options for those on vegetarian or vegan diets. These include:
Fortified cereals
Fortified plant-based milks (soy, almond, or oat milk)
Nutritional yeast
Supplements: If dietary intake is insufficient, B12 supplements are available in various forms, including tablets, sublingual drops, and injections. It is recommended to consult a doctor to determine the appropriate dosage before starting supplements.
Tips to Improve Vitamin B12 Absorption
Even if you consume B12rich foods, poor absorption can lead to deficiency. Here’s how to maximize absorption:
Pair with Folate (Vitamin B9): Foods like spinach, lentils, and chickpeas help B12 work better.
Limit Alcohol: Excessive alcohol can reduce B12 absorption.
Check Stomach Health: Conditions like acid reflux or gastritis can affect absorption. If you have digestive issues, consult a doctor.
Get Regular Blood Tests: A simple blood test can check your B12 levels.
Consult Top Physician for Holistic Care
When to See a Doctor ?
If you experience symptoms like extreme fatigue, numbness, or memory issues, consult a doctor. A blood test can confirm if you have a deficiency. Severe cases may require B12 injections.
Conclusion
While vegetarians need to be mindful of their B12 intake, it’s entirely possible to maintain healthy levels with the right foods and supplements. Including dairy, eggs, fortified foods, and considering supplements if needed can help prevent deficiency.
If you’re unsure about your B12 levels, book a consultation or schedule a test through Apollo 24|7 to get expert advice and personalized care.
Stay healthy and nourished!
Consult Top Physician
Consult Top Physician for Holistic Care
Dr. D Bhanu Prakash
General Practitioner
10 Years • MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr D M Karthik
General Practitioner
4 Years • MBBS, Fellowship in Diabetes Mellitus, Advance certificate in Diabetes Mellitus, Derma Nutrition Certification
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. M L Ezhilarasan
General Practitioner
6 Years • MBBS
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Mohammed Kamran
General Practitioner
5 Years • MBBS, FIDM
Nashik
Apollo 24|7 Clinic - Maharashtra, Nashik
Dr. Vasanthasree Nair
General Practitioner
15 Years • MBBS
Angamaly
Apollo 24|7 Clinic - Kerala, Angamaly
(425+ Patients)
Consult Top Physician
Dr. D Bhanu Prakash
General Practitioner
10 Years • MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr D M Karthik
General Practitioner
4 Years • MBBS, Fellowship in Diabetes Mellitus, Advance certificate in Diabetes Mellitus, Derma Nutrition Certification
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. M L Ezhilarasan
General Practitioner
6 Years • MBBS
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Mohammed Kamran
General Practitioner
5 Years • MBBS, FIDM
Nashik
Apollo 24|7 Clinic - Maharashtra, Nashik
Dr. Vasanthasree Nair
General Practitioner
15 Years • MBBS
Angamaly
Apollo 24|7 Clinic - Kerala, Angamaly
(425+ Patients)
