
Plant and animals are not able to make it, but animals do consume these microorganisms and as such it is found in their meat, milks and eggs. So, if you are following a plant-based diet or consume very few animal products, you will need to frequently consume foods fortified with B12, such as plant-based milks, yoghurts, or cereals (check the ingredients list, learn how to read ingredients lists here) or nutritional yeast.
Food sources of vitamin B12
Vitamin B12 is naturally found in animal products and many foods are now also fortified. Some vitamin B12 is found in seaweed, such as nori, but the amounts are too small to make a significant contribution to your daily requirements (and too much seaweed can lead to excessive intake of iodine and salt). Consuming adequate amounts of vitamin B12 in food is the best way to maintain healthy levels, and given the seriousness of deficiencies, many products that are regularly consumed on a vegan diet are now fortified in Australia.
Some examples of vitamin B12 sources of food are:
- 100g mussels = 6.3 ug
- 100g salmon = 2.3 ug
- 100g beef = 1.8 ug
- 100g cheddar cheese = 1.7 ug
- 100g eggs (2 large) = 1.4 ug
- 100g chicken breast = 0.2 ug
If you do not eat many animal products or B12-fortified foods, we recommend taking a daily supplement or getting regular intramuscular B12 injections from your doctor. If you're following a vegan diet, it's important to monitor the amount of vitamin B12 in your blood with your GP.