A little disclaimer: There's nothing wrong with taking supplements. In fact, I regularly take B12 supplements myself. Additionally, fortified foods are enriched with the same source of B12. However, I have always wondered whether it's feasible to meet B12 requirements solely through fortified plant-based products. This consideration is significant since it's much easier to forget to take vitamin pills than to forget to eat.

What is B12, and why do I need it?

Let’s delve into B12. B12 is an essential vitamin that humans need through diet. Bacteria in the stomachs of animals produce B12, which those animals can absorb. This is the reason B12 is prevalent in animal products such as meats, eggs, and dairy. Humans also have bacteria in the gut that produce B12, but since this occurs in the colon where absorption does not take place, we cannot utilize this vitamin internally and must obtain it through our diet.

Hence why it’s a little more difficult for someone that’s on a plant based diet to get this vitamin. Additionally, vegans and vegetarians are not the only ones affected; as people age, they are more likely to develop conditions that reduce stomach acid production, which can further hinder B12 absorption.

B12 is crucial for producing red blood cells and the proper functioning of the nervous system. A deficiency can lead to anemia, whose symptoms include fatigue, dizziness, palpitations, and tinnitus. Neurological consequences of a B12 deficiency can manifest as tingling in the fingers (paresthesia), amnesia, coordination disorders, or leg muscle weakness.

Now that you understand the importance of maintaining healthy B12 levels, let's explore how you can achieve this.

How Much B12 Do I Need?

An average adult requires between 2 and 5 micrograms of B12 per day. It's the only vitamin that your body can store for future use. But can a plant-based diet provide enough, or is supplementation the better route?

Below, I’ve listed a few fortified ingredients/products that one might realistically consume throughout the day:

• For breakfast, consider chiapudding or overnight oats with soy milk as the base, contributing approximately 0.76 µg of B12.
• For lunch, two slices of bread with a layer of B12-fortified margarine could add another 0.64 µg of B12.
• Dinner could feature a plant-based minced meat bolognese topped with nutritional yeast as a cheese substitute or mixed into the sauce for umami flavor. The plant-based minced meat could provide about 0.64 µg of B12, while fortified nutritional yeast could contribute a substantial 4.4 µg per serving.

Keep in mind that these B12 amounts are based on average contents in fortified foods, which may vary by brand and geographical location. Additionally, not all nutritional yeast is fortified with B12, so it's essential to check the label.

Conclusion

This meal plan provides an impressive 6.1 µg of B12, which exceeds the upper daily requirement! Thus, it is indeed possible to obtain a sufficient amount of B12 solely through diet. However, it's important to note that this is based on my careful selection of specific products and brands for their B12 content. Not all plant-based milks and meat substitutes contain B12.

Another observation is that regularly including fortified nutritional yeast in a vegan diet can significantly enhance B12 intake. This is particularly beneficial as the body can store any excess B12, up to a certain limit.

Mindful eating is key, and moderation is important because while plant-based meats provide B12, they are often more processed than simpler soy products. Also, note that this meal plan focuses on B12 content without considering other nutrients and micronutrients. It is intended to be informative and to inspire your own dietary choices. If you’re considering making significant changes to your diet, consulting a dietitian is advisable.