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Nutrition

Vitamin B12 (Cobalamin) - How do I get my B12?

August 17, 2023

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What is Vitamin B12 (cobalamin) and why do we need it?

Vitamin B12 helps keep your body’s blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak. It is also a key player in the function and development of brain and nerve cells.

Vitamin B12, or cobalamin, is naturally found in animal foods and not naturally in fruits, vegetables, legumes, grains, or nuts.

It can, however, be added to foods (called fortified foods) or taken as supplements1,2  Vitamin B12, as in a vitamin supplement or added in foods, is made from bacteria (microorganisms).

Supplements and fortified foods contain B12 in its free form so that they may be more easily absorbed. Specifically, people who eat little or no animal foods, such as vegetarians and vegans, might not get enough vitamin B12 from their diets. In addition, when pregnant women and women who breastfeed their babies are strict vegetarians or vegans, their babies might also not get enough vitamin B121,2.

And, the Harvard T.H. Chan School of Public Health states:

"People who eat a vegan diet are often told to include Brewer’s or nutritional yeast for its B12 content. However, yeast does not naturally contain this vitamin and will only be present if fortified with it. Be aware that certain brands, but not all, contain B12."

and

"Nori (purple laver), the dried edible seaweed used to make sushi rolls, is sometimes promoted as a plant source of vitamin B12. It does contain small amounts of active vitamin B12, but the amount varies among types of seaweed, with some containing none. Therefore is not considered a reliable food source."1,2

People who follow a vegan diet need to ensure they have enough B12 and need to take vitamin B12 supplements or eat vitamin B12-fortified foods. If you need to take vitamin B12 supplements, there are vegan-formulated B12 vitamins on the market.
If you have any questions regarding your vitamin B12 levels, please consult with your physician.

Garden of Vegan makes it easier to increase your intake of vitamin B12 by creating three delicious and nutritious snacks fortified with vitamin B12.

Garden of Vegan created three delicious cocoa-based snacks fortified with Vitamin B12. Specifically:

  • B12 Cacao Berry Bites
    Each bite contains 1.2mcg of B12 per bite which is 50% of the recommended dietary intake of B12 for most adults.
     
  • B12 Salted Caramel Bites
    Each bite contains 1.2mcg of B12 per bite which is 50% of the recommended dietary intake of B12 for most adults.
     
  • B12 Choc Hazelnut Bites
    Each bite contains 1.2mcg of B12 per bite which is 50% of the recommended dietary intake of B12 for most adults.

 

Garden of Vegan's NDIS participants can also increase their vitamin B12 intake by choosing any of the three snacks above.

Eligible NDIS participants can increase their vitamin B12 intake with healthy snacks delivered and they only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.

Garden of Vegan always looks for ideas and ways to create more delicious vitamin B12-rich snacks, meals, pantry items, and more.

Visit our menu section to see what items have Vitamin B12 in them. Although we currently only have three delicious snacks with B12 added, check back regularly to see when we add others. We understand the importance of this vitamin and list it in our snack or meal names.


Learn more about vitamins and nutrition in the Garden of Vegan Vitamin Guide


Read more Garden of Vegan nutrition articles
Great Plant-based Sources of Potassium
Great Plant-based Sources of iron
Fibre: What is it and why do I need it?
How Can I Increase My Protein Intake?
Calories, Protein, Carbs, And Fat, What Does It All Mean?
Great Plant-based Sources of Calcium

References:
1. Vitamin B12 - Harvard T.H. Chan School of Public Health
2. Vitamin B12 - NIH National Institutes of Health

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