A new vitamin B12 supplement in the form of a spray is now available in Singapore!
Fount vitamin B12 spray
It is important not to underestimate the importance of B12 supplementation if you are vegan or vegetarian. (See my earlier post for a story of my friend who was veg and deficient) If you do not have adequate fortified food sources, use a B12 supplement.
There is a publication from Harvard Health Letter, that stress the importance of B12 even if you are taking eggs and dairy. This was something new to me as I had thought those eating eggs and milk would get sufficient B12.
"But even vegetarians who eat eggs and dairy products consume, on average, less than half the adult Recommended Dietary Allowance of 2.4 mcg of B12, notes the Health Letter."
I went to find out how much B12 an egg and a cup of milk contains...and according to Office of Dietary Supplements NIH, these is how much they contain...
Here is a more detailed list depending on type
Egg - 0.03 - 0.56 mcg
Milk - 0.25 - 1.63 mcg
Yogurt - 0.84 - 1.38 mcg
Cheese - 0.04 - 1.42 mcg
So unless you are eating quite a bit of animal-derived product everyday (for which I am not endorsing) it's not easy to meet the daily 2.4 mcg without fortified foods.
Please do not rely on miso, tempeh, sae vegetables, mushroom, spirulina etc. to give you sufficient B12. The B12 levels in these are very low and they also contain vitamin B12 analogs which are not the actual B12. For more information on this you can click here.