When I went plant-based several years ago, one of the first vitamins I was recommended to incorporate into my daily routine was va B12 rich food. Little did I know how impactful it is on overall health, especially for my hormonal health.
Vitamin B12 is an essential nutrient that is crucial for overall health, especially for women’s hormonal health. While B12 deficiency can affect anyone, it is especially important for women following a plant-based diet to ensure they are getting enough of this important nutrient.
In this article, I’ll share with you the importance of B12 for women’s hormonal health. This also includes the symptoms and causes of B12 deficiency.
Finally, we will go over the richest sources of B12 for women and tips for incorporating more B12-rich foods into a plant-based diet.
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Why is Vitamin B12 Important for Women’s Hormonal Health?
Vitamin B12 plays a vital role in the development of red blood cells and the proper functioning of the nervous system.
It is also essential for hormonal health, especially for women. B12 supports healthy ovulation, fertility, and pregnancy outcomes. Low B12 levels in women have been linked to:
- menstrual irregularities
- anovulation (the absence of ovulation)
- in some cases, miscarriage
Anecdotally, as I incorporated B12 into my diet, I noticed a positive change in my menstrual health. The cramping was milder, periods were lighter, and my mood was overall less moody, for lack of better words.
Likewise, I have been tracking my cycle on Natural Cycles since August 2022. I noticed that as I was focusing more on including B12 in my diet, I had more regular cycles with milder symptoms.
I can’t 100% say that incorporating B12 into my diet was the cause of my cycle improvement, but it made a noticeable difference when I started incorporating it more.
Symptoms and Causes of Vitamin B12 Deficiency in Women
Symptoms of B12 deficiency in women include:
- fatigue
- weakness
- numbness or tingling in the hands and feet
- depression
- poor memory
The most common causes of B12 deficiency include a lack of dietary intake of B12 rich foods, malabsorption issues in the digestive tract, and some medications.
Women who follow a plant-based diet are at a higher risk of B12 deficiency because the richest sources of B12 are found in animal products, such as meat, fish, and dairy.
It is so important to make sure you are getting ample vitamins to prevent these deficiencies.
The Richest Sources of Vitamin B12 for Women
Fortunately, there are plenty of B12 rich foods that are suitable for women following a plant-based diet. Some of the easiest plant-based sources of B12 include:
- fortified breakfast cereals
- plant-based milk alternatives
- nutritional yeast
However, it is essential to read labels carefully, as not all brands of these foods are fortified with B12.
Other vegetarian sources of B12 include fortified meat substitutes, such as veggie burgers and sausages. Some mushrooms, such as shiitake and button mushrooms, are also a good source of B12, as well as some seaweed varieties like nori.
In addition to plant-based sources of B12, some non-vegetarian sources are rich in B12. These include:
- fish, such as salmon and tuna
- dairy products, such as milk and cheese
However, these are not recommended for a plant-based diet.
Here is a list of B12 rich food:
| Category | Food | Serving Size | Vitamin B12 (mcg) |
|---|---|---|---|
| Vegetables | Spinach | 1 cup | 0.1 |
| Beetroot | 1 cup | 0.1 | |
| Swiss chard | 1 cup | 0.5 | |
| Mushrooms (especially shiitake) | 1 cup | 0.4 | |
| Asparagus | 1 cup | 0.1 | |
| Nuts & Seeds | Almonds | 1/4 cup | 0.2 |
| Walnuts | 1/4 cup | 0.1 | |
| Flaxseeds | 1 tbsp | 0.1 | |
| Chia seeds | 1 tbsp | 0.1 | |
| Processed/Fortified | Nutritional yeast | 1 tbsp | 4.8 |
| Soy milk (fortified) | 1 cup | 3.0 | |
| Fortified cereals | 1 cup | Varies | |
| Fortified plant-based milks | 1 cup | Varies |
Note that the amount of vitamin B12 listed in the table is specific to the brand and type of food and may vary. Additionally, the RDA for vitamin B12 is 2.4 micrograms per day for adults, so it may be difficult to get the full daily requirement from plant-based sources alone.
It is recommended that individuals following a plant-based diet take vitamin B12 supplements or consume fortified foods to ensure they are getting enough of this important nutrient.
I personally take a supplement to make sure I get enough B12 to ensure I’m covering my bases. I love Integrative Therapeutics B Complex. They are a highly reputable supplement company that goes through stringent testing to deliver quality products.
B12 Rich Food and Other Essential Nutrients for Women’s Health
While getting enough B12 is crucial, it is also important to consume other essential nutrients alongside B12 to support women’s hormonal health.
For example, vitamin B5 and folate are essential for proper hormone production and metabolism. Some foods that are rich in both B12 and these nutrients include:
- lentils
- chickpeas
- spinach
- broccoli
As I mentioned above, a B Complex vitamin such as Integrative Therapeutics B Complex will help ensure you are getting the nutrients you need to maximize the benefits.
Tips for Incorporating More B12 Rich Food
Remember, vitamin B12 is an essential nutrient for women’s hormonal health, especially for those following a plant-based diet. Low levels of B12 can lead to a variety of symptoms that can impact hormonal health.
Fortunately, there are plenty of B12 rich foods that are suitable for women following a plant. Here are some tips for incorporating more B12 rich foods into your meals:
- Choose fortified breakfast cereals, plant-based milk alternatives, and nutritional yeast as a source of B12.
- Add some fortified meat substitutes, mushrooms, and seaweed to your meals.
- Use B12-enriched supplements, like pills or drops.
Do you have questions or experience with incorporating B12 rich food into your diet? Comment below!
