Picture this: I had just had my first ever blood test (yuck). I had been feeling drowsy for weeks, with consistently low energy levels. Not only this, but I had been sufferring with stomach issues – and not in the hot girl way! I read through the test results, only to find out that I was deficient in B12. Before this day in April, I hadn’t even heard of B12, let alone know that there was more than one type of vitamin B.I quickly realised that because I had been following a vegan diet at the time, I hadn’t been consuming enough B12 naturally, and I wasn’t taking any artificial supplements either.Learn from my mistakes, and find out how you can eat B12 for breakfast.
what is it?
Vitamin B12, also known as cobalamin, is a nutrient that your body needs to stay healthy. This barbie makes red blood cells, keeps your nerves working properly, and helps you have energy. A truly multifaceted queen.
Other than helping with red blood cell formation and anemia prevention, studies have also found B12 to improve mood and relieve depressive symptoms, as well as support healthy skin and nails.
However, just as I was, you too may be missing out, without even realising it.
But, “why” you ask. B12 only occurs naturally in animal products,and sofor those following a vegan or vegetarian diet, it can be very difficult to reach the recommended daily amount of 2.4µg.
what now?
Research has shown that people following a vegan diet are at much higher risk of being deficient in vitamin B12than those who eat animal products. Estimates even suggest deficiency rates as high as 62% in pregnant women. For vegetarians, B12 deficiency is as high as 40%. However, don’t let these statistics scare you: getting in your B12 is actually really easy.
b12 for breakfast
Taking a multivitamin in the morning is a very efficient way to supplement B12, however, it is not always the most cost-effectiveoptin, (I once spent £60 on ONE jar of vitamins…never again)! As B12 doesn’tnaturally form in non-animal products, you may assume that taking a vitamin is the only route, but there are numerous foods fortified with the good stuff. Within breakfast alone you can get in more than your daily intake and start your day just as easily and full of vitamins.
marmite
Love it or hate it; marmite is teeming with nutrients and vitamins, with one 8g serving (about a tsp) providing 76% of the daily recommendation of B12, and 80% in the reduced salt version. Pop this on a slice of toast and bosh!
special k
The name isn’t the only thing special about this cereal, with 60g of Special K cereal containing 1.5µg of B12, or 60% of the recommended daily adult intake. Served with your favourite dairy or plant-based milk, Special K allows you to tackle your intake in one (delicious) brekkie.
fuel granola
More of a yoghurt bowl baddie? Top your favourite yoghurt with some FUEL granola: with 1.9µg of Vitamin B12 per 100g across all flavours. As an added bonus, it’s pretty high in plant protein and fibre.
alpro milks/yoghurts
To pair with that: how about 53% of your recommended intake per 100g/ml of Alpro yoghurts or milks? That is over 200% of your recommended intake in a large latte! All Alpro products, from almond milk to soy yoghurt, are fortified with vitamin B12, and really, really yummy.
oatly milks/oatgurts
But, if you’re more of an oat milk girly, according to Oatly’s website: all ‘Oatly drinks and Oatgurt are enriched with 0.38 µg per 100g/ml’. That’s 1.8µg for the average 16oz iced latte.
See, it is not hard at all, and the best part is, this isn’t even an exhaustive list – so many plant-based products are fortified with B vitamins, just check the label!
The information and opinions expressed in this article are based on personal experience, and not that of a medical professional. If you’re concerned about your B12, or have any other vitamin queries, please consult your doctor.