These foods contain vitamin B12
Animal products How Meat, fish, eggs and dairy products contain vitamin B12 in higher amounts. In the body, vitamin B12 is released by stomach acid and digestive enzymes. A special protein called “intrinsic factor” supports the transport of the vitamin to the cells of the small intestine. From there it enters the bloodstream and nerve cells.
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Plant-based foods usually do not contain natural vitamin B12. Vitamin B12 is mainly found in animal products. This is because vitamin B12 is synthesized by microorganisms found in the digestive systems of animals. Plants do not produce this vitamin themselves. However, there are some plant foods that are fortified with vitamin B12 or may contain traces of it due to industrial processing or the admixture of B12 sources. Such products are certain, for example breakfast cereals, plant-based milk alternatives, soy products and yeast flakes.
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Supplementation recommended for vegetarians and vegans
According to the recommendations of the German Society for Nutrition (DGE). vegans recommended taking vitamin B12 supplements continuously to maintain adequate vitamin B12 levels. vegetarian can help prevent a deficiency by consuming milk and egg products, but they often have a vitamin B12 deficiency.