9 Vitamin B12 Rich Cereals You Should Include In Your Diet

Know how to give more of this essential vitamin to your body as a healthy breakfast.

Medically Reviewed by Dr Archana BatraDr Archana Batra, CDE
By Tanya ChoudharyTanya Choudhary, ISSA Certified Specialist In Fitness & Nutrition  • 

The human body needs 5 kinds of nutrients to function normally. These are mostly divided under five categories, such as fat, carbohydrates, proteins, vitamins and minerals, and roughage or fiber. Different nutrients offer different benefits to the human body. And each of them needs to be consumed in the required quantity, to ensure good health. Vitamin B12 is an important nutrient that performs numerous functions in the body. This article will help you understand more about this vitamin along with its benefits and uses. We’ll also take a look at the day-to-day cereals high in Vitamin B12.

What Is Vitamin B12 ?

Vitamin B12 supplements

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Vitamin B12 is one of the essential vitamins needed by the human body for its daily processes and work. It is water soluble and is also known as cobalamin.

Eva De Angelis, a Dietitian Nutritionist, says, “Vitamin B12 is a vitamin that can only be found naturally in animal products. Fish, shellfish, meat, poultry, organ meat, eggs, and dairy products are examples of these foods. Additionally, there are many plant foods fortified with vitamin B12, like breakfast cereals, plant-based milk, and nutritional yeast. Beef liver contains the most vitamin B12 of these foods.”

StyleCraze Says
The recommended daily intake of vitamin B12 for normal adults is 2.4 mcg. It may be higher for pregnant or breastfeeding women.

Vitamin B12 And Its Role In Human Body

The human body is a complex system of many organs and systems, which work in tandem. Each cell in the body works to make it a highly effective individual unit. Vitamin B12 plays an important role in:

    • Cellular level metabolism to help cell division (1).
    • Plays an important and major role in the synthesis and regulation of DNA in the human body (1), (2).
    • Plays a major and essential role in synthesis of fatty acids in the body (3).
    • Important role in blood cell formation in the body (2).
    • Required for normal work and functioning of the nervous system and the human brain (2).
  • Normal functioning and maintenance of the nervous system (2).
StyleCraze Trivia
Adequate vitamin B12 levels are necessary during pregnancy as studies suggest lower levels of B12 may lead to congenital disabilities (4).

Some symptoms of vitamin B12 deficiency include tiredness, lightheadedness, pale skin, heart palpitations, diarrhea, vision issues, muscle weakness, and mental issues like depression or memory loss.

Tired woman

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Stylecraze Trivia
Some of the visible vitamin B12 deficiency symptoms include mouth sores, swollen beefy tongue, and bruising easily.

Sources Of Vitamin B12

Foods rich in vitamin B12

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Vitamin B12 is rarely found in nature in its true form, where it does exist. It is due to the contamination of the natural occurring vitamins by bacteria. It is found mostly in animal foods like dairy, meat, eggs etc. However, if you are a vegetarian like the majority of Indians, you would need to include diverse sources of Vitamin B12 In your diet.

  • Vitamin B12 is naturally present in soy milk and related products (2) .
  • Vitamin B12 is also found in meat and other non-veg foods, and these should be added to daily food intake to ensure the vital level of Vitamin B12 is supplied to the body (2).
  • Many of the sources of Vitamin B12 are seafood like shellfish, mackerel fish, sardines, tuna, salmon, cod, shrimp, scallops, crab, and red meat (2).
  • One should also consume foods like tofu or soy products for optimum levels of B12 (2).
  • Skimmed milk is also a rich source of Vitamin B12 and so are cheese and eggs. In short, all milk products provide the required levels of Vitamin B12 to the human body (2). It is also found in sufficient quantities in cow’s milk and mushrooms as well.
Foods rich in vitamin B12

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  • All morning breakfast cereals are rich in Vitamin B12. You can also add muesli of any brand to your daily breakfast to get vital quantities of Vitamin B12. Cereals with all bran foods are also rich in Vitamin B12 (2).

Cereals High In Vitamin B12

Bowl of breakfast cereal

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The following breakfast cereals have a high amount of Vitamin B12. These numbers are per serving of 100 g of the cereal.

  1. Malt-O-Meal High Fiber Bran Flakes: Contains 8.2 mcg of Vit B12.
  2. Kellogg’s Corn Flakes: contains 2.7 mcg of Vit B12.
  3. General Mills, Total Corn Flakes: Contains 6 mcg of Vit B12.
  4. Kellogg’s All-Bran With Extra Fiber: Contains 24 mcg of Vit B12.
  5. General Mills Multi Grain Cheerios: Contains 21 mcg of Vit B12.
  6. Kelloggs Complete Oat Bran Flakes: Contains 20 mcg of Vit B12.
  7. Kashi Heart to Heart Honey Toasted Oats: Contains 18 mcg of Vit B12.
  8. Kashi Heart to Heart Instant Oatmeal, Apple Cinnamon, Dry: Contains 11 mcg of Vit B12.
  9. Kellogg’s Low Fat Granola without Raisins: Contains 12 mcg of Vit B12.

Vitamin B12 is not freely occurring in nature like many other vitamins, so it means one has to ensure more variety in the food one eats to get the required amounts of Vitamin B12 into the body.

However, if you suffer from any medical condition due to lack of Vitamin B12, feel free to reach out to your doctor for health and treatment. He/she might recommend you certain supplements and foods based on your daily diet and lifestyle.

Infographic: Top Cereals That Are Loaded With Vitamin B12

Vitamin B12 is an essential nutrient that plays a major role in your body as it helps form your DNA, fatty acids, and blood cells and ensures the proper functioning of your nervous system. You can easily fulfill your dietary requirements for this biomolecule by making the right breakfast choices.

Check out the infographic below for the best breakfast cereals you can buy that are packed with vitamin B12.

top cereals that are loaded with vitamin b12 [infographic]

Illustration: StyleCraze Design Team

One of the important B complex vitamins, vitamin B12 aids in the functioning of your body. It plays an important role in the formation of new cells, fatty acids, DNA, and red blood cells. It is crucial in maintaining and functioning the nervous system and the brain. Vitamin B2 must therefore be included in a healthy diet. Some of the cereals high in vitamin B12 include Malt-O-Meal High Fiber Bran Flakes, Kellogg’s Corn Flakes, General Mills Multi-Grain Cheerios, among others. Too much or too little of this vitamin can cause complications, so it’s important to get the right amounts. If you have a vitamin B12 deficiency-related medical condition, speak with a healthcare provider.

Frequently Asked Questions

How much B12 Do I need a day?

Eva De Angelis, Dietitian Nutritionist, says, “The daily value for each micronutrient varies depending on age, gender, and stage of life. The DV (daily value) for vitamin B12 is 2.4 mcg for adults and children aged 4 and up. Yet, the DV for pregnant women and those in the lactation stage is 2.6 and 2.8 mcg, respectively.”

Which vegetarian foods are high in B12?

Eva De Angelis, Dietitian Nutritionist, says, “Vegetarian foods containing at least 20% of the daily value of vitamin B12 are considered a source of this vitamin. As a result, it’s critical to always check the nutrition label of processed plant foods, such as breakfast cereals, plant-based milk or yogurt, and crackers, to see if they’re high in vitamin B12. Depending on the brand, nutritional yeast can contain between 300% and 1000% of vitamin B12 DV.”

Does beetroot have B12?

“Yes, beetroot does have B12. The vitamin is found in the dark green parts of the plant. While the root is typically eaten, it’s important to eat the leaves as well to get the most benefit from the plant”, says, Isabella Bazzaro, Registered Dietitian.

Is B12 present in bananas?

Isabella Bazzaro, Registered Dietitian, says, “Vitamin B12 is not present in bananas. However, B12 can be found in foods that are fortified with it, such as breakfast cereals and some plant milk.

Does almond milk have vitamin B12?

In its natural form, almond milk is low in vitamin B12. However, the process of fortification makes it rich in this vitamin.

Does oat milk have vitamin B12?

Plant-based milk, like oat milk, is low in vitamin B12. The process of fortification makes it rich in vitamin B12.

Do almonds have B12?

No, almonds do not contain vitamin B12.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Vitamin B12 Deficiency
    https://www.nature.com/articles/nrdp201740
  2. Vitamin B12
    https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  3. The Effect of Vitamin B, Deprivation on the Enzymes of Fatty Acid Synthesis
    https://www.jbc.org/article/S0021-9258(19)43324-3/pdf
  4. Maternal Vitamin B12 Status and Risk of Neural Tube Defects in a Population With High Neural Tube Defect Prevalence and No Folic Acid Fortification
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161975/

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