Vitamin B12 Foods For Vegetarians & VEGANS | What You Need To Know

by Team bGREEN on July 20, 2021

Vitamin b12 Foods For Vegetarians & VEGANS is a topic that has been debatable for ages but we are here to put forth truth & "Truth" only.

Vitamin B12 and B vitamins, in general, are essential in an individual's diet. Lack of vitamin B12 can affect your physical and mental health adversely.

Often people say that vegans need to keep their B12 in check as the major B12 sources are chicken, eggs, meat, and animal products which a plant-based diet is devoid of. But, here's the half-truth. 

Let's dig a bit deeper,

Truth be told, vegans can face vitamin deficiency but so can non-vegans. It all depends on the diet and the kind of food you are consuming.

Things are about to get a little bit difficult to accept as we are about to drop the biggest truth bomb that very few folks know about.

B12 cannot be produced by plants, yeah! We all know that. But, animals can't produce it either. 


Wait!! What??


Shook right??

B12 is produced by the bacteria present in the mouth of animals and our own. 

So are we trying to say that vitamin B12 foods for vegetarians don't exist because plants don't have those bacteria?? 

Well, No. Though the only solution for a VEGAN to get a good amount of vitamin B12 is by either taking a B12 supplement or eating foods fortified with vitamin B12. Foods fortified with B12 (including some plant milk, some soy products, and some breakfast cereals) and B12 supplements like bGREEN VEGAN Peanut Butter with full RDA of daily B12 Vitamin are super reliable.

Good gut bacteria produce B12. As long as you are taking a good diet the bacteria will be able to produce Vitamin B12 even on a VEGAN diet.

Here are some foods that can help the good bacteria produce B12:


  • Fermented Food: Idli, Dosa, etc. 
  • Fiber fruits 
  • Slow digesting foods - cereals, legumes, leafy greens, carrots, broccoli

Additionally, a small amount of B12 can be easily found in these foods:


  • Beetroot
  • Soy Beans
  • Mushrooms

People often mistake B12 Vitamin as something that they cannot get on a vegetarian or vegan diet and often resist going fully vegan due to that. 

Thereby, understanding the importance and back story of these B12 vitamins becomes all the most essential. Hope by this point you have much clarity on how B12 depends on a good diet and the right food sources. 

If you are looking for a supplement that makes up for your daily RDA of B12 vitamin on a plant-based diet and that too in the most natural and tasty way then you should try out bGREEN VEGAN Protein Peanut Butter. Vitamin b12 fortified foods for vegetarians and vegans are readily available in the market.