The Importance of B12 in Anemia & Plant-Based B12 & Iron Sources

  • 22 Aug 2025

Key highlights or summary

  • A lack of B12 can lead to megaloblastic anemia, characterized by large and ineffective red blood cells.
  • Iron deficiency is the most common cause of anemia, affecting your body's ability to deliver oxygen to tissues.
  • Since B12 is largely found in animal products, vegetarians need to find fortified foods, supplements, and plant-based sources to meet their needs.
  • Fortified foods and nutritional yeast offer a reliable, plant-based way to get necessary vitamins.
  • Non-heme iron from plant-based foods can be absorbed more effectively when combined with vitamin C-rich foods.
  • For those struggling to meet B12 or iron needs through diet alone, supplements are a safe and effective option.

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    Frequently Asked Questions

    Vitamin B12 deficiency anemia can cause a range of symptoms. These may include fatigue, weakness, shortness of breath and pale or jaundiced skin. Some people may also experience difficulty concentrating, memory problems, and tingling or numbness in their hands and feet. Others may also have mood changes or depression.

    Vegetarians can meet their B12 needs by incorporating fortified foods into their diet, such as fortified plant-based milks, cereals, and nutritional yeast. B12 supplements are also an effective option, especially for those who struggle to get enough through fortified foods alone. Regular B12 intake is important because the body cannot produce it naturally.

    Vegetarians can get iron from a variety of plant-based sources. Lentils, chickpeas, black beans, spinach, kale, pumpkin seeds, and fortified cereals, to name a few. Consuming plant-based iron with vitamin C-rich foods, such as citrus fruits, bell peppers, or tomatoes helps absorb iron better as well.

    Anemia can be more common in vegetarians. However, this is especially if their diets lack adequate amounts of B12 and iron, both of which are essential for red blood cell production. With proper planning, vegetarians can get enough of these nutrients through fortified foods, plant-based sources, and supplements to prevent anemia.

    Yes, supplements can help prevent deficiencies if you are unable to meet your daily requirements through diet alone. It is often recommended for vegetarians and vegans to take B12 supplements as well. Iron supplements may also be prescribed if a deficiency is present, but it’s important to consult a doctor or nutritionist before starting any supplement regimen.

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