Source of vitamin b12 for vegetarians, apart from supplements

Vitamin B12 is one of the biggest nutritional problems for vegetarians because the most abundant sources of vitamin B12 are animal foods. Researchers found that 92 percent of vegans who avoided all animal products, including milk and eggs, were deficient in vitamin B12. Two out of three vegetarians who still consume milk and eggs also experience vitamin B12 deficiency.

Therefore, if you are on a vegetarian diet, it is important for you to pay attention to the intake of these nutrients. What are the good sources of vitamin B12 for a vegetarian? Check out the list below!

Why do we need vitamin B12?

Although it is a micronutrient, vitamin B12 is needed by the body for the following functions.

Play an important role in cell division and red blood cell production.
Vitamin B12 is needed to form DNA so that it becomes a very important nutrient during pregnancy and breastfeeding.
Vitamin B12 helps in digestion and absorption of nutrients.
Vitamin B12 plays an important role in controlling serotonin levels, regulating neurotransmitters (brain chemicals), and curing depression in old age.
It plays a role in the production of a hormone, namely melatonin, which stimulates sleep.
Maintain healthy nerves.

Vitamin B12 deficiency is usually characterized by symptoms that appear slowly. Starting from fatigue, weakness, nausea, and constipation (difficulty defecating). Long-term and severe deficiency of vitamin B12 can cause neurological disorders such as numbness, tingling in the hands and feet, problems with balance and memory, to depression.

There are also dangerous, even fatal, long-term complications. It is important to note that folic acid levels are usually high enough in a vegetarian diet, so as to mask the symptoms that arise from vitamin B12 deficiency.

How much vitamin B12 is needed each day?

According to the Nutrition Adequacy Ratio (RDA) by the Ministry of Health, babies need 0.4 to 0.5 µg (micrograms) of vitamin B12 per day. Children need 0.9 to 1.8 µg per day. Meanwhile, adults should meet 2.4 µg of vitamin B12 every day.

When pregnant, the need for vitamin B12 increases to 2.6 µg per day. Meanwhile, while breastfeeding, the need increases again to 2.8 µg per day.

Source of vitamin B12 for vegetarians

Fermented soy products such as tofu, miso, oncom, and tempeh.
Shiitake (dried mushrooms).
Several types of seaweed, namely nori, are a fairly high source of vitamin B12. Nori dried seaweed contains up to 51.7 μg of vitamin B12 per 100 grams. However, not all types of seaweed contain this vitamin.
Most ready-to-eat breakfast cereals are fortified with vitamin B12.
Soy milk, almond milk, and food products that mimic meat, chicken, or fish in taste, texture and appearance (usually made from wheat or soy gluten) are generally fortified with vitamin B12.
Some foods, such as cheddar cheese, vegetable margarine, yeast extracts, and vegetable broths contain added vitamin B12.
If you eat eggs, one medium egg can provide a source of 0.39 μg of vitamin B12 per day.
Vegetarian Nutrition Dietetic Practice Group recommends that vegetarians and vegans take vitamin B12 supplements at a level of 250 μg per day to meet the recommended daily intake of vitamin B12. But keep in mind, it's important to discuss the need for B12 supplements with your doctor.