Ways to boost your B12 levels

 As a vegetarian, you can increase your vitamin B12 intake through various food sources and supplements. 

Here are some ways to boost your B12 levels:

*Food Sources:*

1. *Fortified Plant-Based Milk*: Many plant-based milk alternatives like soy milk, almond milk, and oat milk are fortified with vitamin B12.

2. *Fortified Cereals*: Many breakfast cereals are fortified with vitamin B12, making them a great option for vegetarians.

3. *Nutritional Yeast*: Nutritional yeast is a popular vegan ingredient that's naturally rich in vitamin B12. Look for fortified nutritional yeast or supplements.

4. *Meat Substitutes*: Some meat substitutes like veggie burgers and sausages are fortified with vitamin B12.

5. *Mushrooms*: Some mushrooms like shiitake and oyster mushrooms have small amounts of vitamin B12.

*Supplements:*

1. *Vitamin B12 Supplements*: You can take vitamin B12 supplements in various forms like tablets, capsules, or sublingual drops.

2. *Multivitamins*: Many multivitamins contain vitamin B12, so look for one that's suitable for vegetarians.

*Other Options:*

1. *B12-Fortified Energy Bars*: Some energy bars are fortified with vitamin B12, making them a convenient snack option.

2. *B12-Rich Plant-Based Yogurt*: Some plant-based yogurts are fortified with vitamin B12.

*Tips:*

1. *Consult a Doctor*: If you're concerned about your vitamin B12 levels, consult with your doctor or a registered dietitian for personalized advice.

2. *Choose Fortified Foods*: When shopping for plant-based products, choose ones that are fortified with vitamin B12.

3. *Read Labels*: Always read the labels to ensure that the product you're consuming contains vitamin B12.

By incorporating these food sources and supplements into your diet, you can help maintain healthy vitamin B12 levels as a vegetarian.