Dairy foods like milk, yogurt, and cheese contain varying amounts of B12. Greek yogurt is often a good source.
Eggs are a natural source of vitamin B12, making them a valuable addition to a vegetarian diet.
Many plant-based milk alternatives, such as almond milk, soy milk, and rice milk, are fortified with B12. Check the label to ensure it contains added B12.
Some breakfast cereals are fortified with vitamin B12. Be sure to choose products that specifically mention B12 fortification on the packaging.
Nutritional yeast is often fortified with vitamin B12. It has a cheesy, savory flavor and can be sprinkled on dishes like pasta, popcorn, or salads.
Certain plant-based meat substitutes, like veggie burgers or plant-based sausages, are fortified with B12. Read labels to find these options.
Some energy bars, protein bars, or nutrition bars are fortified with vitamin B12. Check the ingredients and labels to find options that contain B12.
If it's challenging to obtain enough B12 from dietary sources, you may consider taking vitamin B12 supplements. Consult a healthcare professional or registered dietitian to determine the right dosage and type of supplement for your needs.