Unfortified almond milk has virtually no Vitamin B12, as it's naturally found in animal products, but most commercial brands add B12 (and calcium, D, etc.) to make it a great dairy alternative, especially for vegans; you must check the nutrition label to confirm if your specific almond milk is fortified.
Almond Milk: Vitamin B12 Powerhouse
Usually, almond milk has about 1/8 the protein of a glass of cow milk but is high in certain vitamins, such as B12. Some almond milks have 25% of the DV of B12. Nutritionally, it's a little more complicated.
Yes. A liter a whole milk provides 4.5 mcg vitamin B12, which is well above the RDA of 2.4 mcg. And reduced fat and fat free milk have even higher levels of B12.
Almond milk's main cons include being very low in protein compared to dairy milk, containing added sugars and additives like carrageenan in processed versions (potentially causing gut issues), posing risks for those with nut allergies, and having significant environmental concerns due to water usage. It's also not suitable for infants under one year old due to nutritional gaps.
4 ingredients you should avoid in plant-based milks
The healthiest milk depends on your needs: Cow's milk (especially low-fat/skim) offers the most complete nutrition (protein, calcium, B vitamins) if you tolerate dairy. For plant-based, soy milk and pea milk are best for protein, while almond milk is low-calorie, and oat milk provides heart-healthy fiber (beta-glucans). Always choose unsweetened and calcium/vitamin D fortified options for better health benefits.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
To quickly increase B12, focus on animal products (meat, fish, dairy, eggs) and fortified foods (cereals, plant milks, nutritional yeast), but for a significant deficiency or rapid boost, especially if dietary changes aren't enough, consult a doctor for high-dose supplements or B12 injections, as severe cases require medical intervention for proper absorption and treatment, note NHS and Healthline.
One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
The foods highest in Vitamin B12 are animal products, with clams and liver (beef, lamb) being exceptionally rich sources, often providing several hundred percent of the daily value in a single serving, alongside seafood like mussels, sardines, and salmon, dairy, eggs, and fortified cereals and nutritional yeast for vegans.
If your deficit is mild, you may respond quickly to medication and eating more foods containing B12. If you have chronic low B12 levels or have underlying health conditions that cause the deficiency, you may need to take B12 for the rest of your life (or for as long as you have the underlying condition).
Key Takeaways. Almond milk can be a healthy option for many, but it's not safe for those with nut allergies or babies under 12 months old. Drinking very large amounts daily may cause digestive issues, inflammation, and more, though most people consume it in moderation without problems.
Pistachios
These vibrant green nuts are not only a joy to eat but also provide a decent amount of Vitamin B12. Enjoy them as a satisfying snack, or use them as a topping for salads, yogurt, or desserts for an added nutritional punch.
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many metabolic steps.
Symptoms of vitamin B12 or folate deficiency anaemia
Plant foods have no vitamin B12 unless they are fortified. You can get recommended amounts of vitamin B12 by eating a variety of foods including the following: Fish, meat, poultry, eggs, milk, and other dairy products contain vitamin B12. Clams, oysters, and beef liver are some of the best sources of vitamin B12.
Vitamin B12 is present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5,12]. Plant foods do not naturally contain vitamin B12. However, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [13,14].
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
Foods or drinks to avoid
Once treatment begins, recovery typically follows this timeline: First Few Days to Weeks: Many people notice an increase in energy and improvement in symptoms like fatigue and weakness within the first week of treatment. 1 to 3 Months: Neurological symptoms, such as tingling or memory issues, often start to improve.
Neither oat milk nor almond milk is universally "better"; the best choice depends on your health goals, as almond milk is lower in calories and carbs, while oat milk offers more fiber and heart-healthy beta-glucans, though both are often fortified with calcium and Vitamin D and vary by brand. Choose almond milk for weight management or low-calorie needs, and oat milk for digestive health, creamier texture in coffee, or if you have nut allergies.
Dr. Gundry recommends non-dairy alternatives like unsweetened coconut milk or hemp milk, and for dairy, A2 milk from goats, sheep, or specific cows (like Guernsey) that lack the A1 casein protein, all to avoid lectins and support gut health, viewing almond milk as a less ideal C-tier option and strongly cautioning against oat milk, per his {platform and {video content https://www.youtube.com/shorts/QAVMEzqc3yI}}.