B12 in Skim Milk & Yogurt: A Lacto-Vegetarian's Guide

Question
Hello!

I read that skim milk and yogurt do not contain B-12 due to the process skim milk undergoes and yogurt fermentation.  Is that true?  And if so, what about 1% milk?

I'm a lacto-vegetarian, but the only dairy I consume is skim milk and fat-free plain yogurt, so this B-12 issue is important to me.

Thank you!

Answer
Hi Gina,

B12 is a water soluble vitamin, not a fat soluble one, so fat-free dairy products are still a source of B12. I would suggest trying to include other sources of B12 in your diet, such as Red Star nutritional yeast, B12-fortified meat analogues (e.g. soy deli slices, veggie dogs, etc), soy milk, or fortified cereals, to ensure you are getting enough B12. Although B12 deficiency is less common in lacto-ovo vegetarians than in vegans, it can still happen, so it's important to make sure you are getting enough!
You could also choose to take a B12 supplement a few times a week (2.4 micrograms is the Dietary Reference Intake- the amount you should get daily in total from food and/or supplements.)

Hope that helps!

Karen