Bragging about hemp seed nutrition is my business. Here at Better Option Foods, we’re all about making nutrition simple, powerful, and delicious. Hemp seeds are a plant-based superfood packed with protein, essential fatty acids, and minerals — but with all the nutrients hemp seeds have, they’re missing one key thing: vitamin B12. (Hemp seeds do have other B vitamins.) That’s where smart food pairings come in. By combining hemp seeds & vitamin B12 rich foods, you can create meals that deliver complete nutrition and help you feel your best.

Once we’ve tackled the signs and risk factors of a vitamin B12 deficiency, we’ll switch gears to the tasty part—how hemp foods; hemp seeds, hemp protein powder, hemp hearts, and including hemp flour in your baking adventures can help you power up your nutrition. I’ve included easy eating ideas and recipes for pairing hemp seeds & vitamin B12 sources so you can give your body the one-two punch it deserves.

Are You Possibly Deficient in Vitamin B12?

Vitamin B12 deficiency is a sneaky troublemaker. It often develops slowly, tiptoeing in so quietly you might not even realize your body is running low. I’ll walk you through the most common signs and symptoms, plus the groups most at risk. Spoiler alert: age is biggy on the list—we’ll cover easy solutions.

If you’re over 60, congratulations—you’re officially in the “keep an eye on your B12” club. Many people chalk up low B12 symptoms to “just getting older,” but that’s like blaming the weather for a leaky roof. Sure, it might be part of the picture, but ignoring it won’t fix the problem. Don’t hand over your energy, focus, and zest for life without a fight. Listen to your body—it might be hinting that all you need is a boost of B12. Including Hemp Seeds & Vitamin B12 foods in your daily diet may help you to feel your best.

Common Symptoms of B12 Deficiency Include:

• Fatigue
• Weakness
• Pale skin
• Shortness of breath or dizziness
• Numbness or tingling in the hands, legs, or feet
• Difficulty walking
• Cognitive issues (memory loss, confusion, mood changes)

See… These symptoms can easily get chalked off to what grey hairs and birthdays bring. The best way to to know what’s happening with your B12 is to ask your healthcare provider to do a blood test. A blood tests can provide a snap shot of most all your vitamin and mineral levels. Deficiencies in magnesium, iron and vitamin D can also be screened, which may also be beating up your body into feeling old. Don’t simply depend on a multi vitamin. You may not be absorbing what you need, especially if your gut is out of wack.  If you suspect deficiencies, it’s a simple blood test away.

Deficient B12 Risk Groups Include:

• Follow a vegan or vegetarian diet (B12 is mostly in animal products)
• Are over age 60 – the ‘ole age thing
• Have digestive disorders (e.g., Crohn’s, celiac, atrophic gastritis) –the gut being out of wack
• Have had bariatric surgery or other GI surgery – now the gut is compromised
• Take metformin or proton pump inhibitors (PPIs) long-term (i.e. related to diabetes and heartburn)
• Have pernicious anemia – iron deficiency
• If you consume alcohol it can deplete vitamin B12

Here’s What B12 is About and What is Does for the Body

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that plays several crucial roles in maintaining overall health. Here are some of the key benefits and functions that B12 has for the body:

1. Supports Red Blood Cell Production:

Vitamin B12 is vital for the production of red blood cells. A deficiency can lead to anemia, where the body doesn’t produce enough healthy red blood cells, leading to fatigue, weakness, and dizziness. It’s not just iron that keeps our blood cells burning red and delivers oxygen.

2. Maintains Nervous System Health:

B12 plays a significant role in maintaining the health of nerve cells. It’s involved in the synthesis of myelin, a protective sheath around nerves, which helps prevent nerve damage and supports efficient nerve transmission. Deficiency can lead to neurological issues like tingling or numbness in the hands and feet, difficulty walking, and cognitive disturbances. Neuropathy in feet can be painful and is not limited to being diabetic. It could be linked to insufficient B12.

3. DNA Synthesis:

B12 is involved in DNA synthesis and repair. This is essential for proper cell division and for preventing birth defects during pregnancy. Insufficient levels of B12 can affect cell growth and repair, leading to various health issues.

4. Boosts Energy Levels:

Vitamin B12 helps convert food into energy by aiding in the metabolism of fats and carbohydrates. It plays a role in breaking down the food we eat to produce energy. A deficiency can cause fatigue and weakness because the body’s cells are unable to efficiently produce energy.

5. Mood Regulation & Mental Health:

B12 is involved in the production of serotonin, a chemical responsible for regulating mood. Low levels of B12 have been linked to increased risk of depression and other mood disorders. Some studies suggest B12 supplementation can help improve mood and mental well-being, especially in those with a deficiency.

6. Heart Health:

Vitamin B12 helps reduce the levels of homocysteine in the blood. Homocysteine is an amino acid that, when elevated, can increase the risk of heart disease. B12, along with folate and B6, helps break down homocysteine, thus potentially reducing cardiovascular risks. Hemp Seeds & Vitamin B12 is heart smart.

7. Supports Healthy Skin, Hair, and Nails:

B12 is often linked to healthy skin, hair, and nails. Adequate levels of this vitamin may help improve hair growth, prevent hair loss, and promote skin health. Deficiency can sometimes lead to skin issues like hyperpigmentation or dermatitis. So Hemp Seeds & Vitamin B12 helps to keep us looking beautiful.

8. Improves Cognitive Function:

As an important nutrient for the brain, B12 can help with memory and cognitive function. Studies have shown that B12 may help reduce the risk of age-related cognitive decline and dementia, especially in older adults. It’s not only omega rich, healthy fats that are needed to keep our brain sharp. Hemp Seeds & Vitamin B12 can help us think better.

9. Supports Bone Health:

B12 plays a role in the formation of bone cells and bone density. Low levels of B12 have been linked to an increased risk of osteoporosis and fractures. Yes, vitamin D & calcium are important for bone health too.

10. Helps with Absorption of Other Nutrients:

Vitamin B12 aids in the absorption of other nutrients like folate (vitamin B9), which is necessary for the body to make red blood cells and other cells. A B12 deficiency can also lead to a folate deficiency, which can cause problems in the body.

There you have it. Vitamin B12 is very important and 10 reasons to make sure you’re getting enough of it!

B12 is not the only essential nutrient to keep your body in sync. Hemp Seeds are also rich in nutrients for targeting those same 10 key factors. Hemp seeds may lack in B12, but they pull in other nutrients essential for healthy body function.

A salad topped with Better Option Foods Hemp Hearts & nutritional yeast fills the B12 gap – easy

Why Your Diet Deserves Hemp Seeds & Vitamin B12 Foods

What hemp seeds do have: While hemp seeds don’t provide B12, hemp seeds are still a superior nutritional rockstar offering:

• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B6 (pyridoxine)
• Folate (B9)
• Complete plant protein: Hemp seeds contain all nine essential amino acids.
• Omega-rich: The perfect balance of omega-3 and omega-6 fatty acids supports heart and brain health.
• Mineral powerhouse: Magnesium, zinc, and iron help keep your energy levels and immune system strong.

Even if your not building a plant-based lineup, hemp seeds play a strong supporting role in healthy body function—and deserve a spot on your plate. You’ll just need to be sure to include B12 foods to fill that specific gap.

The Vitamin B12 Gap in Plant Foods

As noted earlier in this post, Vitamin B12 is essential for red blood cell formation, nerve health, and DNA production. However, plants — including hemp seeds — don’t naturally contain it. This is why vegetarians, vegans, and even some omnivores need to pay attention to their B12 intake.

Sources of Vitamin B12:

Clams and beef liver are among the foods highest in Vitamin B12.  Other good sources include oysters, sardines, and beef.  B12 can also be found in these foods:

• Meat (beef, lamb, pork)
• Poultry
• Fish (salmon, tuna, sardines)
• Dairy products (milk, cheese, yogurt)
• Eggs

For people who follow plant-based diets, fortified foods (like plant-based milks, cereals, or nutritional yeast) and B12 supplements can help ensure adequate intake. Check out more on the Top 12 Foods That Are High in Vitamin B12

Nutritional Yeast – A complete B complex food source, including B12. An excellent choice, no matter your dietary preference

Smart Hemp Seeds & Vitamin B12 Pairings

Pair hemp seeds with B12-rich foods to cover both protein and micronutrient bases. One of the easiest food pairing to make sure you’re getting sufficient B12 is to include nutritional yeast in your diet with hemp seeds. Nutritional yeast is not limited to those on a plant-based journey. Adding nutritional yeast to your salad along with Hemp Hearts or Toasted Hemp Seeds will create a powerhouse of nutrition – no baking required. Nutritional yeast is a superior B12 source, making Hemp Seeds & Vitamin B12 an easy addition to any meal.

Top off your eggs with hemp hearts and nutritional yeast. Nutritional yeast is a good pantry stable (altho I store mine in the refrigerator once it’s opened) and has a cheesy-like taste that can be used to top off other vegetables.

For omnivores: Hemp Seeds & Vitamin B12

• Hemp seed–crusted salmon with a side of steamed greens
• Scrambled eggs topped with hemp hearts, avocado and nutritional yeast
• Greek yogurt parfait with berries, honey, and hemp seeds
• Smoothies made with organic whole grass-fed milk

For those who want to maintain their plant-based or vegan lifestyle: Hemp Seeds & Vitamin B12

• Fortified non-dairy milk smoothie with hemp protein powder and berries
• Fortified cereal with hemp hearts and sliced banana
• Pesto made with hemp seeds and fortified nutritional yeast

Boost Your Diet, Feel the Difference with Hemp Seeds & Vitamin B12

Hemp Seeds & Vitamin B12 means combining hemp seeds with vitamin B12 sources, you’re not just filling a nutrient gap — you’re upgrading your meals to be omega-rich, protein-packed, and nutrient-dense. Your reward… You’ll feel better. Aren’t you worth it!?

Scroll to the end of this post for hemp seeds & vitamin B12 recipes 

Pairing Foods: Better Option Foods Hemp Hearts and Nutritional Yeast to fill the B12 gap

More on Why age is a factor… Hemp Seeds & Vitamin B12

Age is a significant factor in Vitamin B12 deficiency for several reasons related to changes in the digestive system and the body’s ability to absorb the vitamin as we get older. Here are the key reasons why age increases the risk of B12 deficiency as well as other vitamins and minerals:

1. Decreased Stomach Acid Production:

As we age, our stomach produces less hydrochloric acid. This acid is essential for the release of B12 from the proteins in food, which is the first step in its absorption process. With reduced stomach acid, the body may have difficulty breaking down the B12 from food, making it harder to absorb.

2. Reduced Production of Intrinsic Factor:

Intrinsic factor (IF) is a protein produced in the stomach that binds to vitamin B12 and allows it to be absorbed in the small intestine. As people age, the production of intrinsic factor tends to decrease, leading to lower B12 absorption. This condition is known as pernicious anemia, where the body can’t absorb B12 properly, despite an adequate intake of the vitamin.

3. Changes in the Gut:

Aging can also affect the health of the intestines. Over time, the lining of the stomach and intestines may become less efficient at absorbing nutrients, including B12. Additionally, age-related conditions like atrophic gastritis (a thinning of the stomach lining) can further reduce the absorption of B12.

4. Medications That Interfere with B12 Absorption:

Many older adults take medications that can interfere with B12 absorption. For example:

• Proton pump inhibitors (PPIs) and H2 blockers reduce stomach acid, which affects B12 absorption.
• Metformin (used for diabetes) can also interfere with B12 absorption.
• Antacids or antibiotics can alter the gut microbiome, potentially affecting B12 availability.

5. Dietary Changes and Reduced Intake:

Older adults may have dietary changes that reduce their intake of B12-rich foods. For example, they might eat less meat, fish, and dairy products, or have difficulty preparing or eating balanced meals. People with limited mobility or those living alone may struggle to maintain a nutrient-rich diet.

6. Reduced Ability to Store B12:

While the body can store B12 in the liver for a long time, aging can reduce the efficiency of B12 storage or utilization. This means that even if B12 intake is adequate, older individuals might still develop a deficiency over time, as their body may not store or use the vitamin as efficiently as it once did.

7. Chronic Health Conditions:

As we age, we are more likely to develop chronic health conditions, such as diabetes, heart disease, or digestive disorders, which can impact B12 absorption. Additionally, certain conditions (like Crohn’s disease, celiac disease, or gastric bypass surgery) can further compromise nutrient absorption, including B12.

8. Cognitive Decline and B12:

There’s evidence suggesting that B12 deficiency may contribute to cognitive decline and neurological issues, which tend to become more common as we age. As B12 plays a role in brain function and nerve health, its deficiency might exacerbate cognitive decline in older adults.

9. Decreased Blood Circulation:

Older adults may experience reduced blood flow, which can impair nutrient delivery to tissues. This, in turn, could affect the transport of vitamin B12 throughout the body, contributing to a deficiency.

How to Address Age-Related B12 Deficiency: The Need for Hemp Seeds & Vitamin B12

Older adults may need to be more proactive about managing their B12 levels. Some steps to ensure adequate intake include:

• Regular monitoring: Blood tests for B12 levels can help detect deficiencies early.
• B12 supplementation: Many older adults benefit from taking B12 supplements, either orally or via injections, especially if they have difficulty absorbing it from food.
• Fortified foods: Consuming B12-fortified foods (such as fortified cereals, plant-based milks, and nutritional yeast) can help ensure adequate intake.
• Balanced diet: Emphasizing B12-rich foods in the diet, like fish, poultry, eggs, dairy, and fortified plant-based options, is important for maintaining levels.

Being aware of these age-related factors can help older adults prevent or manage B12 deficiency effectively, promoting better overall health as they age. Eat Hemp Seeds & Vitamin B12 foods to age like a fine wine and not spoiled milk 😉

Here are a few hemp seeds & vitamin B12 recipes to help

Get creative with your own Hemp Seeds & Vitamin B12 combo

Dark Chocolate Hemp Protein Smoothie

This is one of my favorite smoothies. It's creamy, delicious, easy to make, simple ingredients, dark chocolate smoothie is powered by hemp protein powder and hemp hearts giving you omegas for an energy boost. It's great for mornings, after a work-out, or mid day. Flexible for dietary needs. Use dairy or non-dairy milk.

I use grass-fed whole milk. Pairing Hemp Seeds & Vitamin B12 since the milk supplies B12.

The dark chocolate is especially tasty during winter months. It's a year-round smoothie.

Print Recipe Pin Recipe

Prep Time 7 minutes mins

Cook Time 0 minutes mins

0 minutes mins

Total Time 7 minutes mins

Servings: 1

Course: Breakfast, Drinks, Snack

Cuisine: American

Ingredients Equipment Method Notes

Ingredients

  

1x2x3x?

• 1 & 1/2 cups Organic 100% Grassfed Whole Milk Non-dairy milk can be substituted
• 1 heaping tbsp Hemp Protein Powder Better Option Foods brand
• 1 tbsp Unsweetened 100% Dark Chocolate or Cocoa
• 3 to 4 tbsp Hemp Hearts Better Option Foods brand
• 1 lg banana

Equipment

• 1 blender

Method

 

1. DIRECTION

   1.     Combine all ingredients in the blender.

   2.     Process until smooth and creamy, about 1 to 2 minutes, increasing the speed from low to high. If cocoa or other ingredients stick to the side of the blender, turn off the blender and scrape the sides with a spatula to push the ingredients into liquid.

   3.     Optional – add ice, pulse until ice is chopped to your desired texture, or pour over ice to chill.

   4.     Serve immediately

Notes

If you make this dark chocolate hemp protein smoothie as directed with whole milk you'll get 25 to 27g of protein. Along with a powerhouse of vitamins, minerals and essential fatty acids. 

Hemp Protein carries 20 amino acids making it very digestible. You can tailor the grams of protein you want in your smoothie by calculating the following:

• 1-tbsp hemp protein = aprox 4.5 - 5g protein
• 1-tbsp hemp hearts = aprox 3.3g protein
• 1 & 1/2 cups whole milk = 12 g protein (if you choose non-dairy milk, you can add more hemp.

 

I'm a big fan of using hemp hearts in my smoothie because along with the protein, you'll get those needed essential fatty acids. I incorporate the hemp protein powder to boost the plant-based protein and the magnesium & iron along with all the other goodness hemp has. They're a great combination for any smoothie or shake.

If you're looking for more fiber, try Higher Fiber Hemp Protein Powder

If you use a non-dairy milk, you can increase hemp protein and/or hemp hearts to reach the desired protein you want.

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Hemp Seeds & Vitamin B12 recipe:

Can be powered up even more my sprinkling nutritional yeast on top of the salmon and broccoli.

Roasted Pistachio-Crusted Salmon with Broccoli

This easy one-pan roasted salmon with broccoli is quick enough for weeknight dinners but elegant enough for company. The lemony pistachio crust would also be lovely on other types of fish or on chicken breasts.

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Prep Time 30 minutes mins

15 minutes mins

Total Time 45 minutes mins

Ingredients Method

Ingredients

  

• 8 cups broccoli florets with 2-inch stalks attached
• 2 to 6 cloves garlic sliced
• 3 tbsp extra-virgin olive oil divided
• 3/4 tsp salt divided
• 1/2 tsp ground pepper divided
• 1/2 cup salted pistachios coarsely chopped
• 1/2 cup hemp hearts
• 2 tbsp fresh chives chopped
• zest of 1 medium lemon plus wedges for serving
• 4 tsp mayonnaise
• 1 1/4 lb salmon fillet, cut into 4 portions (other fish or chicken breasts may be substituted)

Method

 

1. Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.
2. Combine broccoli, garlic, 2 tablespoons oil, 1/2 teaspoon salt and 1/4 teaspoon pepper on the prepared baking sheet. Roast for 5 minutes.
3. Meanwhile, combine pistachios, hemp hearts, chives, lemon zest, the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl. Spread 1 teaspoon mayonnaise over each salmon portion and top with the pistachio mixture.
4. Move the broccoli to one side of the baking sheet and place the salmon on the empty side. Roast until the salmon is opaque in the center and the broccoli is just tender, 8 to 15 minutes more, depending on thickness. Serve with lemon wedges, if desired.

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This is another Hemp Seeds & Vitamin B12 recipe that nutritional yeast can be added to boost additional B12 

Hemp Seed & Pumpkin Seed Encrusted Salmon with Maple-Spice Carrots

This one-pan meal is ready in just 35 minutes, it’s a good choice for a healthy recipe after you’ve had a long day at the office. Maple-spiced carrots cook alongside this pumpkin seed-encrusted salmon fillets will deliver amazing taste and excellent nutrition your family will enjoy.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Main Course

Ingredients Method Notes

Ingredients

  

1x2x3x?

• 4 4-5 oz fresh or thawed frozen salmon fillets (if available, about 1 pound of fresh wild

  caught salmon cut into 4 even pieces)

• 1 lb carrots cut diagonally into 1/4-inch slices
• 1/4 cup pure maple syrup divided with 1 tablespoon for topping
• 1/2 tsp salt divided
• 1/2 tsp pumpkin pie spice
• 8-10 saltine crackers finely crushed (For a gluten free option, use about ½ cup gluten free panko crumbs or 1/3 cup of hemp flour)
• 1/4 cup finely chopped salted, roasted pumpkin seeds plus 1 tbsp for garnish
• 1/4 cup hemp hearts or ground whole hemp seeds
• 2 tbsp olive oil

Method

 

1. Thaw fish, if frozen. (Fresh wild caught salmon is best)
2. Preheat oven to 425 degrees F. Line a 15x10-inch baking pan with parchment paper; set aside.
3. Combine carrots, 3 tablespoons maple syrup, 1/4 teaspoon salt, and the pumpkin pie spice in a large bowl. Arrange the carrots on one-half of the prepared baking pan. Bake for 10 to 15 minutes.
4. Meanwhile, rinse the fish; pat dry with paper towels.
5. Combine crushed crackers (or GF panko), ¼ cup of finely chopped pumpkin seeds, hemp hearts - less 1 tablespoon (or whole ground hemp seeds) and the remaining 1/4 teaspoon salt in a shallow dish.
6. Brush the top of the fish with the remaining 1 tablespoon maple syrup. Sprinkle with the cracker mixture, pressing to adhere. Place the fish in the baking pan next to the carrots. Lightly coat the top of the fish with cooking spray or drizzle with olive oil.
7. Bake for 10 to 15 minutes more or until the fish flakes easily when tested with a fork and the carrots are tender.
8. To serve, divide the carrots among dinner plates and sprinkle with the remaining 1 tablespoon of hemp hearts. Top with the salmon.

Notes

As a nutritious gluten free option 1/3 cup Hemp Flour can be substituted for the saltine crackers.

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