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Senior Nutrition - 5 Best Synthetic Sources for Fortified Vitamin B12

5/18/2016

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By Anna Hazard
Cobalamin Chemical Structure Picture

Cobalamin (Vitamin B12) Structure
This is the second in our article series regarding Vitamin B12, a necessary nutrient for all ages and of particular interest to the elderly. For a basic introductory guide and list of the best sources of natural B12, please check out last week's blog post here.
 
As the best natural sources for Vitamin B12 are all meat or animal based products, vegans & vegetarians may wish to seek out foods that were fortified with B12 during their production and packaging process instead. Such foods tend to be cereal grain, bean, or seed based with a smattering of fungus based offerings as well.
 
The current recommended daily dose of Vitamin B12 for adults age 14+ is 2.4ug (micrograms) per day.
 
Listed below are the five best synthetic sources for dietary Vitamin B12, further broken down into the best types or brands of food readily available per subtype.

Synthetic Sources

Cereal Picture
Fortified Cereals
  • 3.5 oz serving
  • 5 ug of Vitamin B12 per serving (average)
  • Daily Recommended Value - 208%
  • Best Choices:
Kellogg's All Bran Complete Wheat Flakes Picture
  • Kellogg's All Bran Complete Wheat Flakes
    • Daily Recommended Value - 875%
    • 21 ug of Vitamin B12 per serving
General Mills Multi-grain Cheerios Picture
  • General Mills Multi-grain Cheerios
    • 21 ug of Vitamin B12 per serving
    • Daily Recommended Value - 875%
Kelloggs All-Bran Bran Buds Picture
  • Kelloggs All-Bran Bran Buds
    • 20 ug of Vitamin B12 per serving
    • Daily Recommended Value - 833%
Kelloggs Product 19 Picture
  • Kelloggs Product 19
    • 20 ug of Vitamin B12 per serving
    • Daily Recommended Value - 833%
General Mills Whole Grain Total Picture
  • General Mills Whole Grain Total
    • 20 ug of Vitamin B12 per serving
    • Daily Recommended Value - 833%
Kelloggs Special K Picture
  • Kelloggs Special K   
    • 20 ug of Vitamin B12 per serving
    • Daily Recommended Value - 833%
Tofurky Italian Tofu SausagePicture
Fortified Soy
  • Tofu Sausage (Tofurky Italian Sausage)
    • 3.5 oz per serving
    • 2.9 ug of Vitamin B12 per serving
    • Daily Recommended Value - 120%
Tofu Picture
  • Tofu (Silken)
    • 3 oz serving
    • Average 2 ug of Vitamin B12 per serving
    • Daily Recommended Value - 83%
Soy Burger Picture
  • Soy Burger
    • 2.5 oz per serving
    • Average 1.8 ug of Vitamin B12 per serving
    • Daily Recommended Value - 75%
Soy Milk Picture
  • Light Plain Soy Milk
    • 1 cup serving
    • Average 1.2 ug of Vitamin B12 per serving
    • Daily Recommended Value - 50%
Red Star Fortified Nutritional Yeast Picture
Fortified Nutritional Yeast (Red Star)
  • 2 tablespoons serving
  • 2.4 ug ug of Vitamin B12 per serving
  • Daily Recommended Value - 100%
Silk Coconut Milk Picture
Fortified Vegan Milk (Non-soy)
  • Coconut Milk (Silk)
    • 1 cup serving
    • 1.2 ug of Vitamin B12 per serving
    • Daily Recommended Value - 50%
Silk Almond Milk Picture
  • Almond Milk (Silk)
    • 1 cup serving
    • 1.2 ug of Vitamin B12 per serving
    • Daily Recommended Value - 50%
Rice Dream Rice Milk Picture
  • Rice Milk (Rice Dream)
    • 1 cup serving
    • 0.6 ug of Vitamin B12 per serving
    • Daily Recommended Value - 25%
Picture
Fortified Vegan Mayonnaise (Nasoya Nayonaise)
  • 1 tablespoon serving
  • 0.25 ug of Vitamin B12 per serving
  • Daily Recommended Value - 10%
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