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Fortified Foods Fortified cereals (check labels) Plant-based milks (soy, almond, oat) Nutritional yeast (2 tsp = ~2.5 mcg) Sample B12-Rich Pregnancy Meal Plan Heres a sample day of meals that support your B12 needs: Breakfast Fortified cereal with soy milk Scrambled eggs with spinach Lunch Tuna salad sandwich Greek yogurt with berries Snack Boiled egg and cheese slices Dinner Grilled salmon Roasted potatoes and broccoli Glass of milk Estimated B12: 610 mcg (well above the daily minimum) Potential Risks of Vitamin B12 Deficiency Not getting enough vitamin B12 during pregnancy can lead to serious health issues for both you and your baby

Studies show that methylcobalamin vs cyanocobalamin might be better for your brain and nerves

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You will likely be encouraged by your health care provider to also take a daily supplement that includes folic acid (usually 400 mg) for your own pregnancy health and the healthy development of your baby

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Here's what we recommend for any serious researcher: Precision Scale: A laboratory-grade microgram scale is indispensable