Can we get B12 from rice? An exploration of plant-based B12 sources

According to the NIH Office of Dietary Supplements, vitamin B12 is produced by microorganisms and found naturally only in animal products. This fact makes the question of "Can we get B12 from rice?" a critical inquiry for those following plant-based diets.

Quick Summary

Plain rice lacks natural B12, as this vitamin comes from bacteria. B12 can be found in some fermented rice dishes and fortified rice products, but these are not consistent sources for daily intake. Reliable B12 for plant-based diets comes from fortified foods or supplements.

Key Points

• No Natural B12: Plain rice, whether white or brown, contains no vitamin B12 in its natural state, as B12 is produced by bacteria, not plants.

• Fermentation Potential: Some fermented rice dishes can contain B12, but the levels are inconsistent and unreliable for meeting daily needs.

• Fortified is Reliable: Fortified rice products, such as rice milk and certain cereals, are reliable sources of B12 and are an excellent option for plant-based diets.

• Vegan Sources: Reliable B12 for vegans comes from fortified foods, nutritional yeast, and most dependably, supplements.

• Avoid Deficiency: Ignoring B12 intake on a plant-based diet can lead to deficiency, which can cause severe health issues over time, including fatigue and anemia.

• Holistic Approach: While traditional fermented rice offers other benefits like improved nutrient absorption, it should not be a primary strategy for B12 intake.

The Fundamental Truth: Why Plain Rice Lacks B12

Vitamin B12, also known as cobalamin, is a crucial nutrient for nerve cell function, red blood cell formation, and DNA synthesis. Uniquely among vitamins, B12 is synthesized exclusively by certain bacteria and archaea, not by plants. Since rice is a plant, a grain growing in a field, it contains no natural B12. This holds true for both polished white rice and whole-grain brown rice. The misconception that rice might contain B12 often stems from confusion with other B vitamins, such as Thiamin (B1) or Folate (B9), which are present in whole grains.

Historically, humans may have received trace amounts of B12 from soil residue or bacteria on unwashed plant foods, but modern food hygiene practices have eliminated this unreliable route. For modern consumers, relying on rice or any unfortified plant food for B12 is not a viable strategy for meeting nutritional requirements.

Can Fermentation and Fortification Change the Answer?

While plain rice is not a source, certain preparation methods and processing can introduce B12.

Fermented Rice and Bacterial B12:

• Traditional Methods: In many cultures, fermented rice is consumed. This process involves the growth of bacteria, including some strains of lactic acid bacteria, which can synthesize B12. Traditional dishes, such as pazhaya sadham in India, have been studied for their potential B12 content.
• Variable Content: It's important to note that the B12 content in fermented rice is highly variable and not a reliable source. The amount produced depends on the specific bacteria present during fermentation, which can be inconsistent.
• Germinated Rice: Studies have shown that germinating brown rice can increase its B12 content, along with other nutrients, through microbial activity.

Fortified Rice Products:

• Rice Milk: Many non-dairy milk alternatives, including rice milk, are fortified with synthetic vitamins and minerals, including B12. Fortification is the most reliable way to obtain B12 from rice-based products.
• Fortified Cereals: Some breakfast cereals are fortified with B12 and can use rice as a base grain.

Comparison: Rice vs. Reliable B12 Sources

To put the B12 content of different foods into perspective, this table compares plain rice with established natural and fortified sources. The Daily Value (DV) for B12 is 2.4 mcg for adults.

Food Source	Form	Approximate B12 Content	Reliability for B12	Notes
Plain Rice	Cooked, White/Brown	0.0 mcg	None	Not a natural source; plants don't make B12.
Fermented Rice	Overnight Soaked	Highly variable (if any)	Unreliable	Bacterial synthesis is inconsistent and depends on specific microorganisms.
Beef Liver	Cooked, 3.5 oz	70.7 mcg	High	One of the most concentrated natural sources.
Fortified Rice Milk	1 cup (240 mL)	Up to 2.07 mcg	High	Check label for specific fortification levels and amounts.
Nutritional Yeast	Fortified, 2 tbsp (15g)	Up to 24 mcg	High	A popular and reliable vegan source; check label.
Fortified Cereal	1 serving	Varies widely	High	Check label; content depends on the brand.
Clams	Cooked, 3 ounces	17 mcg	High	Excellent natural source for non-vegans.

For Plant-Based Diets: The Action Plan for B12

Given that unfortified plant-based foods, including rice, are not reliable B12 sources, individuals on vegan or vegetarian diets must be proactive about their intake.

• Prioritize Fortified Foods: Regularly consume foods fortified with B12, such as rice milk, breakfast cereals, nutritional yeast, or other plant-based analogues. Read labels carefully to ensure the product contains B12.
• Consider Supplements: A daily B12 supplement is often the most reliable and foolproof way to ensure adequate intake, especially for strict vegans. These are widely available in various forms, including oral tablets and sublingual sprays.
• Don't Rely on Unpredictable Sources: While fermented foods and some mushrooms can contain trace amounts of B12 from bacterial action, their content is not consistent or high enough to rely on for your daily requirements.

Conclusion: The Bottom Line on B12 from Rice

The simple answer to whether we can get B12 from rice is no, not from rice in its natural, unfortified state. For those consuming plant-based diets, relying solely on unfortified rice is a mistake that could lead to B12 deficiency over time, potentially causing fatigue and nerve damage. The good news is that reliable, bioavailable B12 sources exist for everyone. Smart consumers can leverage fortified rice products like rice milk or turn to other proven alternatives such as nutritional yeast and supplements to maintain healthy B12 levels. Consulting with a healthcare professional or registered dietitian can help create a personalized plan to ensure adequate B12 intake.

This information is for educational purposes only and is not a substitute for professional medical advice.

A Global Perspective: Fermented Rice and Health

Beyond just B12, the tradition of eating fermented rice in various parts of the world, particularly in Asia, is rooted in broader health benefits. The fermentation process increases the bioavailability of other nutrients, such as iron, magnesium, and calcium, and promotes gut health through probiotics. For some, these traditional dishes provide a valuable nutritional boost, with B12 as a potential, albeit inconsistent, bonus. However, modern scientific understanding of B12 requires a more reliable approach, especially for those with low absorption capacity or strict diets. While these dishes are culturally rich and provide other benefits, they should not be considered the primary defense against B12 deficiency.

The Role of Fortified Foods

Fortification is a public health strategy to address nutrient deficiencies in a population. The addition of B12 to commonly consumed foods like cereals, plant-based milks, and nutritional yeast has proven effective in helping vegetarians and vegans meet their daily requirements. The synthetic form of B12, cyanocobalamin, used for fortification is highly stable and well-absorbed by the body. For many, simply choosing fortified versions of staple products can close the nutritional gap easily and affordably, without the need for additional supplements.

[Disclaimer: The following outbound link was not created by the model and is an optional authoritative citation to include]

For more information on recommended B12 intake and sources, visit the National Institutes of Health (NIH) Office of Dietary Supplements website: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

Frequently Asked Questions

Is brown rice a good source of vitamin B12?

No, neither brown rice nor white rice is a natural source of vitamin B12. All types of rice are plant-based and do not produce this vitamin. B12 is synthesized by bacteria.

Can fermented rice provide enough vitamin B12?

Fermented rice, like traditional Indian pazhaya sadham, can contain B12 produced by bacteria during fermentation. However, the amount is inconsistent and cannot be relied upon to meet daily B12 requirements.

How can vegans and vegetarians get B12 if not from rice?

Vegans and vegetarians can get B12 from reliable sources like fortified foods (cereals, plant-based milks, nutritional yeast) and dietary supplements.

Does rice milk contain vitamin B12?

Only if it is fortified. Most rice milk sold commercially is fortified with B12 and other nutrients. Always check the nutrition label to confirm the B12 content.

Why do some people think rice has B12?

The confusion may arise from rice containing other B vitamins, like B1 (Thiamin) and B9 (Folate). In older times, poor sanitation might have led to bacterial contamination on plants, but this is an unreliable and unsafe source.

What are the best natural sources of vitamin B12?

The best natural sources of B12 are animal products, including meat (especially organ meats), fish, eggs, and dairy. Clams and liver are among the most concentrated sources.

Is it possible to become B12 deficient from not eating rice?

No, you cannot become B12 deficient from not eating rice, as it does not contain the vitamin. Deficiency occurs when you don't consume enough B12 from animal products, fortified foods, or supplements.