Top 10 Sources of Vitamin B12 for Vegetarians and Non-Vegetarians

Top 10 Sources of Vitamin B12 for Vegetarians and Non-Vegetarians

Vitamin B12 is also known as cobalamin. VitaminB12 is a nutrient which is a water-soluble vitamin which is naturally present in a variety of foods. Vitamin B12 is the largest and most complex vitamin known to the human. Vitamin B12 produces energy metabolism to all parts of the body. It also contains amino acid and fatty acid metabolisms.

How is Vitamin B12 produced?

Vitamin B12 is not produced by Nature. It is not formed from plants, trees, animals or even fungi. It is produced only by certain bacteria. Micro-organisms such as bacteria and fungi will produce Vitamin B12.

Few studies claim that fungi also don't produce Vitamin B12, only a bacterium does this job. The unique sources of vitamin B12 are naturally produced by animal origin foods and other fortified foods of both vegetarian and non-vegetarian.

Here are the top 10 Food sources of vitamin B12 in Vegetarian:

  1. Soy Products
  2. Cheese
  3. Milk and Yogurt
  4. Fortified Cereals
  5. Egg
  6. Yogurt
  7. Whey Powder
  8. Yeasts extract foods
  9. Vegetables
  10. All Fruits

Here are the top 10 Food sources of vitamin B12 in Non-Vegetarian:


Source of Vitamin b12

Shell Fish

  1. Liver (Beef)
  2. Oyster
  3. Chicken
  4. Crab
  5. Salmon
  6. Fish
  7. Lamb
  8. Meat
  9. Shrimp

Causes of Vitamin B12 Deficiency:

  • Atrophic gastritis which occurs due to the stomach lining
  • Surgeries which used to remove some parts of stomach intestines including weight loss surgeries
  • Health diseases such as Crohn's disease, celiac disease, bacterial growth, or a parasite
  • Excess drinking
  • Immune system disorders
  • Long-term uses of acidic-drugs in the stomach

Symptoms of Vitamin B12 Deficiency:

Vitamin B12 deficiency in the body will lead to many major and minor health issues. When the sources of vitamin B12 are less, here are the most common symptoms of vitamin B12 deficiency are given below.

  • Joint pains
  • Muscles ache and weakness
  • Constant tiredness
  • Mood variations
  • Abnormal Heart problems
  • Poor dental health
  • Appetite issues
  • Memory disorders
  • Dizziness
  • Breathing difficulties


{ Also Read: Vitamin C Deficiency }

Side effects of Vitamin B12 Deficiency:

Though there are different sources of vitamin B12 but people usually lack in getting enough amount to the body due to their lifestyle. If vitamin deficiency is not treated at right time it will cause severe effect on the following health conditions.

  • Vitamin B12 Deficiency can cause anemia
  • Pale skin
  • Weakness and tiredness
  • Defects in visions
  • Depression, memory loss
  • Nerves problems
  • Muscle weakness
  • Increases fatigue
  • Blindness
  • Deafness

Health Benefits of Vitamin B12:

  • Helps in cancer prevention
  • Improves brains health
  • Decreases depression
  • Improves heart health
  • Maintains proper digestive system
  • Regulates nerve system
  • Clears skin defects
  • Increases energy levels
  • Lowers the risk of Neurodegenerative Disease
  • Helps in Healthy hair

Here is the chart of Vitamin B12 intake according to the age, gender and health condition:

Adequate Intake

Age  Male      Female         Pregnancy         Lactation
0-6 months   0.4 mcg   0.4 mcg    
7-12 months 0.5 mcg   0.5 mcg    
1-3 years 0.9 mcg   0.9 mcg    
4-8 years 1.2 mcg   1.2 mcg    
9-13 years 1.8 mcg   1.8 mcg    
14-years 2.4 mcg 2.4 mcg   2.6 mcg

  2.8 mcg

Vitamin B12 or folate deficiency can be treated in various forms depending on the health condition of the person. The treatment of vitamin B12 deficiency will be either through injections or tablets.

Through this treatment, vitamin B12 is replaced in the missing area of the body. The vitamin B12 supplements tablets are available which helps in restoring vitamin levels in the body. The treatment process is decided by the General Physician depending on the health issues and general condition of the person.
Treatment of Vitamin B12 Deficiency:

Tips to increase Vitamin B12 Levels in the body:

As Vitamin B12 is an essential nutrient needed for the body, people usually won't get enough amounts through food due to their food habits. Here are few tips to increase the quantity and sources of vitamin B12.

  • Increase eating meat
  • Add eggs in your everyday meal plan
  • Increase dairy foods
  • Start eating cereals in breakfast (specially for vegans)
  • There are plenty of vitamin B12 supplements, consult doctor to know right usage and dose of the supplements.
  • Try to increase vitamin supplements in the body in organic and natural ways.

Eat Natural! Stay Healthy! Go Organic!

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Author's Bio: Ashreetha Pendkar Is a Healthcare writer, trainer and Digital marketing expert, she loves to read healthcare content and spreading her words about the importance of the health to near & dears.








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