Can these drinks help overcome your vitamin B12 deficiency?

The amount of B12 added to plant-based milk also varies significantly. Relying entirely on plant-based milk for B12 may not be sufficient. A varied plant-based diet including “fortified cereals, nutritional yeast, and other B12 supplements” is frequently suggested. The recommended B12 consumption varies according to age, gender, and overall health. Individuals with a B12 deficiency may require higher quantities than individuals with appropriate levels.

Do these drinks help?

Unfortunately, no, says Kanikka. Solely relying on plant-based drinks cannot help combat your vitamin B12 deficiency. Fruit juices like “orange or pomegranate do not contain significant amounts of vitamin B12”. This essential vitamin is primarily found in animal-based foods.

While lassi is a refreshing and nutritious drink, it is also not a significant source of vitamin B12. If you’re concerned about deficiency, consulting a qualified dietitian is crucial for personalized guidance.

B12 is essential for good health.(Source: Freepik)

Instead, focus on:

1. Folate-Rich Foods

Incorporate folate-rich foods like leafy greens (spinach, kale, collard greens), legumes (lentils, chickpeas, black beans), and fruits such as oranges, bananas, and avocados into your diet.

2. Vitamin B6 Sources

Non-citrus fruits like bananas, along with nuts and seeds such as sunflower seeds and pistachios, are also great sources

3. Vitamin C-Rich Foods

To enhance nutrient absorption, especially of non-heme iron, include vitamin C-rich foods like citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries), and vegetables such as bell peppers and broccoli. Vitamin C’s role in boosting iron absorption is particularly important for those who rely on fortified foods for their B12 intake.

4. Calcium-Containing Foods

For overall bone health and to support B12 in nerve transmission, include calcium-rich foods in your diet. Dairy products like milk, cheese, and yogurt are excellent sources, as are fortified plant-based milks, tofu, and orange juice. Leafy greens such as kale and collard greens also provide a healthy dose of calcium.

5. Probiotic Foods

Maintaining a healthy gut microbiome is essential for nutrient absorption, including B12. Incorporate probiotic-rich foods like yogurt with live cultures, kefir, sauerkraut, kimchi, miso, and tempeh into your diet to support gut health.

6. Magnesium-Rich Foods

Magnesium plays a key role in many biochemical reactions, including those involving B12. To ensure adequate magnesium intake, include nuts and seeds like almonds, cashews, and pumpkin seeds, as well as legumes like black beans and lentils.

If you’re concerned about deficiency, consulting a qualified dietitian is crucial for personalised guidance.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.