B12 is a tricky little sucker for those of us who don’t eat meat.
Unfortunately, there aren’t very many plant sources of it out there. I remember back when I first went vegan, I couldn’t find any information in regards to it being in plants. The only thing I found was advice to take it in a supplement.
I’ve never been able to swallow pills, so I knew that wouldn’t be an option for me. (I used to be tongue tied as a child, and my tongue is still ‘attached’ pretty closely to the tip, so I assume this is why, though I don’t know for sure) I asked around in the vegan community, and the two things I learned that did have B12 were nooch (nutritional yeast) and fortified non-dairy beverages.
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Happy that I wouldn’t have to deal with pills and found somewhat more natural sources, I completely put it out of my mind and began my journey.
Doing research for this article, however, I’m happy to discover that there has been more research done since I first started my vegan journey, and there are a few more options we can add to our lists!
Starting in the top left-corner, going clockwise:
- Silk Soy Original
- Silk Almond Original
- Silk Chocolate Almond Original
- Silk Coconut Original
- Silk Cashew Original
- Silk Oat Yeah!
- Nooch (Nutritional Yeast)
- Shiitake Mushrooms
- Nori (Seaweed)
There’s still not too many sources of B12 available, but this inspires hope that we will keep finding more sources as time and research continues. Also, with only needing 2.4 micro grams of it daily, I think this is more than enough options for a bit of variety. And of course, there are lots of vegetables that have trace amounts of B12 in them, so while they’re not enough to use as a primary source, they definitely will help boost what you do eat in a day.
The Silk options I listed here aren’t the only sources, I’m pretty sure most, if not all of their non-dairy beverages are fortified with B12, as well as other plant milks – I just listed the original of the different kinds. And I was surprised to see that the oat beverage is only 42% of daily intake, when all the other ones were 50%.
Like this article? Check out the rest of the series here!