When it comes to eating plant-based, people usually have two main dietary concerns: protein and vitamin B12. While it’s true that vitamin B12 is most abundant in animal-derived sources like meat, fish, eggs, and cheese, that doesn’t mean it’s impossible to get an adequate amount of the vitamin on a vegan diet. One option, of course, is taking a weekly, bi-weekly, or daily supplement. The other is to stock up on B12-fortified foods and calculate your way to 100 percent of the daily vitamin intake.
There are fortified non-dairy milks, cereals, vegetable juices, condiments, shelf-stable meals, nutrition bars … the list goes on. Some supermarkets will have these items in stock, but another easy way to make sure you always have at least a few of these sources on hand is to buy them in bulk online! As a matter of fact, we’ve taken the liberty of gathering up 14 B12-fortified items we think are worth considering. Check them out!
Hapi Water: Orange Peel
What better way could there be to get B12 in your diet than with water? Hapi Water is a fortified water beverage. This particular posting is for Hapi Water: Orange Peel, a beverage that provides 100 percent of your daily vitamin C intake, 25 percent your daily vitamin B12 and B6, and 10 percent of your daily vitamin A, calcium, and iron. It is also sweetened naturally with natural orange flavor, stevia, xylitol, and erythritol. Reviewers are saying that this beverage is refreshing, a wonderful alternative to sugary orange juice for getting your orange fix, is perfect for adults and children, is healthy “but doesn’t taste healthy.” You can get a pack of four boxes (eight 6.75-ounce pouches per box) for $21.
Eden Foods EdenSoy Extra
Another easy way to get B12 is to add fortified soy milk to your morning smoothie or enjoy a glass on its own. Eden Foods EdenSoy Extra is a fortified, non-GMO soy milk (this particular posting is for the vanilla flavor) that is made with purified water, organic soybeans, naturally malted organic wheat and barley extract, vanilla extract, calcium carbonate, vitamin D2, and vitamin B12. Specifically, this milk provides 50 percent of your daily vitamin B12. Reviewers are saying that this soy milk is delicious, consistently good, very healthy, and convenient (since the package is shelf stable). To try this soy milk, you can get a pack of 12, 32-ounce containers for $53.
Bragg Nutritional Yeast
While nutritional yeast seasoning is mostly known for providing cheesy flavor to whatever you add it to, which is awesome on its own, what some people might not know is how nutritious this seasoning actually is. For example, just one tablespoon of Bragg Nutritional Yeast Seasoning has three grams of protein, one gram of fiber, and pretty impressive amounts of vitamin B2, B6, B1, B12, thiamine, and zinc. Specifically, one tablespoon of this savory yeast provides 40 percent of your daily vitamin intake for B12. It is also gluten-free, salt-free, and kosher. Reviewers are saying that this product is tasty, healthy, and a great way to sneak vitamins (especially “B’s”) into your meals. You can get one 4.5-ounce bottle for about $7.
Living Harvest Tempt Hemp Milk
Fan of hemp milk? If so, consider checking out Living Harvest Tempt Hemp Milk. This particular hemp milk is made with many of the same ingredients as other hemp milks – hemp nut, evaporated cane juice, brown rice syrup, sunflower lecithin – but is also fortified with vitamin A, vitamin D2, riboflavin, and vitamin B12. Specifically, this milk provides 25 percent of your daily vitamin B12. Reviewers are saying that this milk is delicious, good quality, and an excellent alternative for people who may get an upset stomach from soy or almond milk. You can get one 32-ounce container for a little over $3.50.
Beet Performer Beet Juice
Did you know that beets are high in nitrates which deliver more oxygen to your muscles and in turn boosts stamina and strength? It’s true. Some beet juice companies even fortify their products with essential vitamins. Take Beet Performer Beet Juice, for example. Fortified with B12, this endurance beverage provides 80 percent of your daily value of vitamin B12. This eight-ounce can is 110 calories and although it has 24 grams of sugar, it’s natural from the beets. Reviewers are saying that this beverage is very healthy and does not contain a lot of sodium like some other beet juices, “very tasty,” and is excellent as a post-workout drink. It is worth mentioning, however, that a few reviewers have said that the beets will turn your urine red, so you need not be alarmed. You can get 12, 8.4-ounce cans for $31.
Luna Bar: Nutz Over Chocolate
With so many energy and nutrition bars on the market today, finding one that provides several essential vitamins is a pretty awesome feat. Luna Bar: Nutz Over Chocolate is a gluten-free and non-GMO nutrition bar made with a protein grain blend – soy protein isolate, organic rolled oats, organic rice flour, organic roasted soybeans, organic soy flour, organic milled flaxseed – organic brown rice syrup, organic dried cane syrup, organic peanut butter, vegetable glycerin, chicory extract, organic sunflower oil, organic peanuts, organic peanut flour, organic cocoa, and a few other ingredients. Each bar provides 10 percent of your daily vitamin B12, vitamin E, and vitamin A. Reviewers are saying that these bars are satisfying, delicious, great for post-workout, and protein-rich. You can get a box of 15 bars for about $24.
Coconut Dream Enriched Coconut Milk
If you’re more of a coconut milk fan, consider swapping your regular carton for an enriched one like Coconut Dream Enriched Coconut Milk. This creamy milk alternative is made with filtered water, coconut cream, tricalcium phosphate, carrageenan, gellan gum, sea salt, natural flavors, vitamin A Palmitate, vitamin D2, and vitamin B12. One eight-ounce serving of this unsweetened version of the milk is 60 calories and provides 25 percent of your daily vitamin B12 and vitamin D, 30 percent of your daily calcium, and ten percent of your vitamin A. It is also non-GMO and shelf stable. Reviewers are saying that this milk is fresh and tasty, actually has a good consistency, and is not “not watery thin,” and is a very healthy alternative to regular milk. To try it out, you can get a pack of 12, 32-ounce containers for about $33.
Daiya Cheddar Style Cheezy Mac
What if we told you, you could get a good portion of your daily intake of vitamin B12 by chowing down on a steaming bowl of macaroni and cheese? Well, with Daiya Cheezy Mac, it’s possible! Made from brown rice pasta, filtered water, tapioca starch, non-GMO expeller pressed: canola and/or safflower oil, coconut oil, sea salt, vegan natural flavors, pea protein isolate, potato protein, and tricalcium, each serving (1/3 of the package) has 20 percent of the daily recommendation for calcium and vitamin B12. Reviewers are reporting that this product is creamy, decently nutritious, and apparently tastes “exactly like regular mac and cheese.” One reviewer even said they would give this product 40 stars if they could. That’s enthusiastic! To try it for yourself, you can get a pack of eight 10.6-ounce boxes for $35.
Similarly to supplements, B-Fresh Gum provides a super easy solution to getting B12 that doesn’t require you to eat a full-blown meal or drink a tall glass of milk if you’re not in the mood. Instead, just one piece of this non-GMO, xylitol-sweetened gum provides 150 percent of your daily recommended intake of vitamin B12. Impressive! Reviewers are saying that this product is a wonderful all-natural and sugar-free gum, is very healthy, and is strong-tasting enough to cover the taste of xylitol. Some reviewers have even said that this gum has improved their dental health. To see how you feel about it, you can get a container with 100 pieces for a little over $12.50.
Sunshine Blueberry Lemonade
Quench your thirst and get some essential vitamins at the same time with Sunshine Blueberry Lemonade. This lightly carbonated beverage is infused with blueberries, has 50 milligrams of organic caffeine, and provides 100 percent of your daily vitamin B12 intake. It does not contain any artificial colors or flavors and each can is 60 calories. Reviewers are saying that this beverage is tasty, very refreshing, and is definitely healthier than your typical can of soda. To try this lemonade out, you can get a case of 12, 8.4-ounce cans for $22.50.
Nasoya Vegan Mayonnaise
While Nasoya is known primarily for their nutritious tofu, did you know that this company also makes a nutritious dairy-free mayo? It’s true! Nasoya Vegan Nayonaise is a non-GMO, vegan, mayonnaise made with soymilk, expeller pressed soybean oil, vinegar, salt, dried cane syrup, natural flavors, mustard flour, xanthan gum, guar gum, sodium alginate, lemon juice concentrate, turmeric, paprika, spice, and garlic powder and is infused with vitamin B12. Each serving provides 10 percent of your daily vitamin B12 intake. Reviewers are saying that this vegan mayo is tasty (although it doesn’t emulate mayo perfectly), very smooth and acts similarly to mayo in cooking, definitely more nutritious than regular mayo. You can get one 15-ounce jar for $15.
Marmite is a yeast extract that is used as a flavor enhancer for vegetables, meats, and any other dish that could use a dose of flavor and nutrition. It’s made with yeast extract, (barley, wheat, oats, rye) salt, vegetable juice concentrated vitamins (thiamin, riboflavin, niacin, vitamin B12 and folic acid), and natural flavoring (contains celery). Each four-gram serving provides 25 percent of your daily vitamin B12. Reviewers are reporting that this spread is thick, robust, nutritious, and flavorful, although it might be a bit too salty for some. To see how you feel about it, you can get one 70-gram jar for about $4.25.
Cashew Dream Enriched Cashew Milk
And finally, if you’re more of a cashew milk lover, consider trying Cashew Dream Enriched Cashew Milk. This non-dairy milk is made primarily with filtered water, organic cashew butter, organic tapioca starch, calcium carbonate, and sea salt, and is infused with vitamin A palmitate, vitamin D2, and vitamin B12. Each eight-ounce serving of this milk provides 50 percent of your daily vitamin B12 intake. Reviewers are saying that this milk is very creamy (more so than almond milk), is very nutritious, and goes great with everything from coffee to cereal. To try it out, you can get a pack of six 32-ounce containers for a little bit more than $18.50.
Lead image source: Luna Vandoorne/Shutterstock
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