Quick Answer
Oats do not naturally contain vitamin B12. This is because vitamin B12 is not found in plant foods like oats. It is only naturally present in foods from animal sources. However, some brands enrich or fortify their oats with synthetic B12. Checking the nutrition labels can verify if a specific brand has added B12.
What is Vitamin B12?
Vitamin B12 is an essential nutrient that plays many critical roles in the body. It is required for:
- DNA and red blood cell production
- Neurological function
- Energy metabolism
Vitamin B12 is a water-soluble vitamin, which means any excess is excreted in urine rather than stored long-term in the body. As a result, regular intake is needed to prevent deficiency.
The current recommended daily intake (RDI) for B12 is:
- 2.4 mcg for adults
- 2.6 mcg for pregnant women
- 2.8 mcg for breastfeeding women
Deficiency can cause serious health problems like anemia and nerve damage. Certain groups like vegans and the elderly are at a higher risk of inadequacy.
Food Sources of Vitamin B12
Vitamin B12 is naturally present only in foods from animal sources, not plant sources.
The main food sources are:
- Meat
- Poultry
- Fish and shellfish
- Eggs
- Dairy products
This is because vitamin B12 is synthesized by certain microorganisms and bacteria, not plants. Livestock animals consume these microorganisms, either in their feed or through grazing, which allows B12 to accumulate in their muscles and by-products like meat, milk and eggs.
For this reason, plant foods do not contain B12 unless they are fortified. Common fortified foods include breakfast cereals, non-dairy milks, and nutritional yeast.
Do Oats Contain B12?
Oats are a grain from the Avena sativa plant. They do not naturally contain any vitamin B12, since this vitamin is not made by plants.
However, some brands enrich their oats and oat-based products with synthetic B12. This is done by adding lab-created B12 to their products during processing.
For example, a serving of fortified instant oatmeal may provide 25-50% of the RDI for vitamin B12 in a 1 packet serving. On the other hand, plain rolled or steel-cut oats won’t provide any unless you add in a fortified non-dairy milk or nutritional yeast.
Always check the nutrition label to confirm whether a specific brand has enriched their oats with B12 or not. The B12 content can vary widely between different products.
Oat Milk
Oat milk is a plant-based milk made from blended oats and water. Many oat milk brands add vitamin B12 to their products. For instance, a 1 cup (240 ml) serving of Oatly oat milk provides 50% of the RDI for vitamin B12.
Again, amounts can vary between brands depending on whether they add B12 and how much they add. Be sure to read nutrition labels to verify.
Getting Enough B12 on a Plant-Based Diet
Vegans and vegetarians need to rely on fortified foods and/or supplements to get adequate B12, since they avoid animal products.
Here are some ways to get B12 from plant-based sources:
- Fortified non-dairy milks like soy, almond, oat or coconut
- Fortified breakfast cereals
- Nutritional yeast flakes
- Fortified meat substitutes and veggie burgers
- Fortified juices and plant-based protein powders
- B12 supplements and multivitamins
Aim for 2–6 mcg from fortified foods or a daily supplement, along with an annual blood test to confirm your B12 status. Taking a regular B12 supplement or multivitamin is an easy way to help meet needs.
Summary
- Oats do not naturally contain vitamin B12, since it is only found in foods from animal sources.
- However, some oat-based products like fortified oatmeal and oat milk are enriched with lab-created B12.
- Always check nutrition labels to confirm whether a specific brand has added B12.
- Vegans should consume B12 fortified foods and/or take a supplement to meet needs.
Conclusion
Oats themselves do not provide vitamin B12. This essential nutrient is naturally absent in plant foods, including oats. However, many packaged oat products are enriched with synthetic B12. To get adequate B12 from plant sources, vegans and vegetarians need to consume fortified foods and/or take a supplement. Checking nutrition labels of oat-based products can verify if they contain added vitamin B12. With proper planning, it is possible to get enough B12 from a vegan or vegetarian diet.