Nature's Path Blog

What You Need to Know About Vitamin B12 Foods

Vitamin B12. How much do you know about it?


Like many people, I knew that it was important, but I left the details up to the nutritionists. Committed to a whole foods diet, I was convinced that I got all I needed from my diet. Then I started to slant more and more towards vegetarianism, even though I did my best to avoid the yoga teacher stereotypes (which was hard to do, because I loved reading Rumi and drinking kombucha). To channel Carrie Bradshaw’s method of writing in Sex and the City, “I couldn’t help but wonder: would a produce-friendly diet give me everything I needed?”

Yes, I am comparing vitamins to dating. Bear with me.


Fresh dairy products


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Turns out, the answer to my inner Carrie Bradshaw is: almost. Meat-eaters can’t simply rest on their laurels, either, as vegetarians and vegans aren’t the only ones deficient in B12. 1 in 31 adults in the US older than the age of 51 are deficient, which is much more than the estimated 3% of the population that are vegetarians.



woman drinking milk


4 Things You Need to Know About Vitamin B12

Let’s learn a little more about this water-soluble vitamin and then find out how to move our commitment to the next stage (another dating reference, just to stay consistent):



Vitamin B12 Foods for Vegetarians

Good sources of vitamin B12 foods for vegetarians are:

  • 8 oz of plain, low fat yogurt
  • 8 oz of low fat milk
  • Nutritional yeast
  • Non-dairy milks fortified with vitamin B12 (almond, soy or coconut milk)
You can get your recommended daily allowance by enjoying these two dairy products with some crunchy cereal or tasty granola. Elevate these ingredients by making Frozen Yogurt Granola Cups or a Tropical Smoothie Bowl.

For more vitamin B12 foods for vegetarians, view this list.


Two female friends having lunch at a restaurant 

We now know more and when we know better, we do better. This even extends to our diet.

Now excuse me while I ride off into the sunset with my B12.


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Written by Courtney Sunday

Courtney Sunday

Courtney Sunday is a writer, health coach yoga teacher with messy hair, sloppy handstands and a big smile. She is most proud of the stamps in her passport, her fierce loyalty and her ability to cook in any sized kitchen. Courtney runs teacher training sessions and yoga retreats and her first book on mindfulness will be published in the spring 2018. Find out more about her at