they had this blurb on the vrg site (below). personally, to make sure i get
my b12, i drink fortified soymilk as well as using it in cooking and in my
morning oatmeal, get a little from other fortified foods (although i try to
stay away from too much processed food), and use a fair amount of
nutritional yeast in my cooking. i also take a half-dose vegan multivitamin
every day...you're supposed to take two of them to get the full amount of
everything, but i don't want to use it as a crutch (you know, eat more junk
since i'm getting my vitamins in a pill). so i take half as a 'just incase'
safety net and that forces me to eat extra healthy to get my vitamins from
my food. so that's my strategy...mixing n' matching instead of relying on
one source for any nutrient. but yeah, good advice from rubystars on the
nutritionist thing. it's always good to hash out a diet plan with a
professional if you're worried, and either way, you should always have a
blood test each year (in a physical or whatever) to check and see if
everything is where it should be. cause even if you're eating b12 or iron
out the ears, or even if you're a meat-eater, you could still have an
absorption problem that could leave you with depleted levels. always better
to keep an eye on your health and avoid feeling crappy.
Reliable Vegan Sources of Vitamin B12
A number of reliable vegan food sources for vitamin B12 are known. One brand
of nutritional yeast, Red Star T-6635+, has been tested and shown to contain
active vitamin B12. This brand of yeast is often labeled as Vegetarian
Support Formula with or without T-6635+ in parentheses following this new
name. It is a reliable source of vitamin B12. Nutritional yeast,
Saccharomyces cerevisiae, is a food yeast, grown on a molasses solution,
which comes as yellow flakes or powder. It has a cheesy taste. Nutritional
yeast is different from brewer's yeast or torula yeast. It can often be used
by those sensitive to other yeasts.
The RDA (which includes a safety factor) for adults for vitamin B12 is 2.4
micrograms daily [4]. 2.4 micrograms of vitamin B12 are provided by a little
less than 1 Tablespoon of Vegetarian Support Formula (Red Star T-6635+)
nutritional yeast. A number of the recipes in this book contain nutritional
yeast.

Another source of vitamin B12 is fortified cereal. We recommend checking the
label of your favorite cereal since manufacturers have been known to stop
including vitamin B12.

Other sources of vitamin B12 are vitamin B12-fortified soy milk, vitamin
B12-fortified meat analogues (food made from wheat gluten or soybeans to
resemble meat, poultry or fish), and vitamin B12 supplements. There are
vitamin supplements which do not contain animal products.

Vegans who choose to use a vitamin B12 supplement, either as a single
supplement or in a multi-vitamin should use supplements at least several
times a week. Even though a supplement may contain many times the
recommended level of vitamin B12, when vitamin B12 intake is high, not as
much appears to be absorbed. This means in order to meet your needs, you
should take the vitamin several times a week.

"Ingo Seibold" > wrote in message
...
> which veg. food contains a lot of vitamin B12 (cobalamin)?
>
> Ingo
>
>