Archive · 26 Aug 2026
Marmite Suggested as Vitamin B12 Source for Vegetarians
Vitamin B12 helps the body work properly.
It is mostly found naturally in foods from animals, so some vegetarians may not get enough.
Marmite is a salty British spread made from yeast extract.
It contains added B vitamins, including vitamin B12.
A nutritionist suggested eating it on bread or adding it to soups and dressings.
However, one food may not provide enough B12 for everyone.
A dietician says fortified foods and supplements can be useful, depending on a person’s needs.
People with symptoms or past deficiencies should discuss testing and treatment with a healthcare professional.
Nutritionist Deepsikha Jain says many vegetarians may be deficient in vitamin B12 and suggests Marmite as one possible source.
Marmite is a salty yeast-extract spread containing B vitamins, including vitamin B12, according to the article.
Dietician Ashlesha Joshi says fortified foods can support B12 intake but may not meet needs if portions are small or consumption is irregular.
Possible deficiency symptoms include tiredness, weakness, pale skin, tingling, memory problems and reduced concentration.
Joshi recommends regular fortified foods and says supplements may be the most dependable option, especially for strict vegetarians and vegans.
- Who
- Nutritionist Deepsikha Jain and dietician Ashlesha Joshi discussed vitamin B12 intake among vegetarians.
- What
- Jain suggested Marmite as one possible fortified source of vitamin B12, while Joshi discussed its limitations and the role of supplements.
- When
- The recommendation was shared in an Instagram video; the article does not provide a specific date.
- Where
- The discussion concerns vegetarians, particularly in countries such as India; Jain’s comments appeared on Instagram.
- Why
- Vitamin B12 is found mostly in animal-based foods, creating a potential nutritional challenge for vegetarians.
Marmite Can Help
Marmite Has Limits
Value as a B12 source
Marmite Can Help
Jain describes Marmite as rich in B vitamins, including B12, and suggests using it on bread or in soups and dressings.
Marmite Has Limits
Joshi says fortified foods can support vegetarian B12 intake but may not consistently meet daily requirements when portions are small or use is irregular.
Replacing supplements
Marmite Can Help
Regularly eating a fortified spread could provide vegetarians with an accessible alternative source of B12.
Marmite Has Limits
People with low baseline levels, poor absorption or increased nutritional needs may still require supplements; Joshi calls supplements the most dependable method for many strict vegetarians and vegans.
Preventing deficiency
Marmite Can Help
Jain says Marmite’s B-vitamin content may help avoid symptoms associated with low B12.
Marmite Has Limits
The article notes that Marmite’s effectiveness, appropriate amount and ability to replace supplements or other fortified foods remain uncertain.
- Suggested food
- Marmite, a British savoury spread made from yeast extract
- Nutrients mentioned
- Vitamin B12, riboflavin, niacin and folate
- Reported deficiency claim
- Deepsikha Jain said 80 per cent of vegetarians are deficient in vitamin B12; the article presents this as her statement.
- Possible symptoms
- Tiredness, weakness, pale skin, tingling, memory difficulties, reduced concentration, mood changes and shortness of breath
- Testing suggestion
- Ashlesha Joshi said long-term vegetarians may consider checking B12 levels every 12 months, with more frequent monitoring when advised.
- Other fortified sources
- Plant-based milk, breakfast cereals, nutritional yeast and fortified spreads
- Supplement guidance
- Joshi said a low-dose daily or weekly higher-dose supplement is typically sufficient for prevention in healthy adults.