Fortified Nutritional Yeast, Milk and Dairy Products
Nutritional yeast is a good source of vitamins, minerals, and protein outside that from animals. It is usually grown to be used as food. Vitamin B12 is contained in nutritional yeast, but it’s usually fortified. Vitamin B12 found in nutritional yeast is vegan-friendly because it’s synthetically produced.
In 15 grams of nutritional yeast, individuals can get up to 733% of the DV for vitamin B12. One research [7] included nutritional yeast in the diet of raw-food vegans and discovered that it increased vitamin B12 blood levels and helped reduce blood markers of vitamin B12 deficiency.
Generally, milk is a great source of protein and several minerals and vitamins, including vitamin B12. In 240 ml [8] of whole milk, individuals can get 46% of the DV for vitamin B12. Dairy products like cheese are great sources of vitamin B12 as 22 grams of Swiss cheese can contain 28% of the DV.
Pure plain yogurt has been proven to help improve the vitamin B12 in individuals who are deficient in the vitamin. Research [9] also proves that the body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in fish, eggs, and beef.
Conclusion
Apart from all the top foods that contain vitamin B12, some individuals may be advised to take supplements if they are deficient in the vitamin. Most of these supplements are synthetically produced, making them good for vegans too.
References:
[1] https://pubmed.ncbi.nlm.nih.gov/22026331/
[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/173368/nutrients
[3] https://pubmed.ncbi.nlm.nih.gov/15113718/
[4] https://www.ncbi.nlm.nih.gov/pubmed/24326273
[5] https://fdc.nal.usda.gov/fdc-app.html#/food-details/172004/nutrients
[6] http://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf?ua=1
[7] http://ncbi.nlm.nih.gov/pubmed/11146329
[8] https://fdc.nal.usda.gov/fdc-app.html#/food-details/171265/nutrients
[9] https://pubmed.ncbi.nlm.nih.gov/11160548/