"Vegan Burritos in Boulder? Beware the B12 Trap"

By Franklin Everett Shaw

May 19, 2026

Are you feeling sluggish after a hike up Flagstaff Mountain? Is that persistent fatigue just altitude sickness, or could something else be at play? For Boulder, Colorado vegans, the answer might be more complex than you think: it could be a B12 deficiency masked by the symptoms of high altitude.

B12, a crucial nutrient for nerve function and red blood cell production, isn’t naturally found in plant-based foods. Vegans, therefore, are at a significantly higher risk of deficiency. Living in Boulder, with its elevation and active lifestyle, adds another layer of complexity. Let’s dive into how Boulder vegans can navigate this challenge.

First, understand the overlap. Altitude sickness and B12 deficiency share symptoms like fatigue, weakness, and even neurological issues. This makes self-diagnosis incredibly difficult. Don’t guess; get tested.

Talk to your doctor about a B12 blood test. Request both a serum B12 test and a methylmalonic acid (MMA) test. The MMA test is more sensitive and can detect early B12 deficiency even when serum levels appear normal.

Now, let’s talk food. Fortification is your friend. Many plant-based milks, cereals, and nutritional yeasts are fortified with B12. But not all fortifications are created equal.

Read labels carefully. Look for cyanocobalamin or methylcobalamin, the two most common forms of B12 used in fortification. Check the serving size and the percentage of the Daily Value (%DV) of B12. Aim for foods that provide at least 50% of the DV per serving.

Boulder offers some fantastic vegan options. But relying solely on restaurant meals for B12 is risky. Restaurant fortifications can be inconsistent.

Here are a few Boulder restaurants known for reliably offering fortified vegan options:

• Native Foods: This national chain has a Boulder location and consistently uses fortified ingredients in many of its dishes. Double-check with your server to confirm B12 content.
• Leaf Vegetarian Restaurant: While not exclusively vegan, Leaf offers numerous vegan dishes and is generally knowledgeable about vegan nutrition. Inquire about B12 fortification in specific menu items.
• Whole Sol Blend Bar: This local chain offers smoothies and bowls, and you can easily add fortified nutritional yeast or a B12 supplement to your order.

Grocery shopping in Boulder requires vigilance. Natural Grocers and Whole Foods Market are excellent resources for finding fortified vegan products. Focus on these items:

• Plant-based milks: Look for brands like Silk, So Delicious, and Ripple, which often fortify their milks with B12.
• Nutritional yeast: Bragg Nutritional Yeast is a popular choice and is often fortified with B12.
• Breakfast cereals: Many vegan-friendly cereals, like some varieties of Cheerios and Grape-Nuts, are fortified with B12.

Supplements are often necessary. Even with careful dietary planning, it can be challenging to get enough B12 from fortified foods alone. Choose a high-quality B12 supplement.

Methylcobalamin is generally considered the superior form of B12 for supplementation. It’s more readily absorbed and utilized by the body than cyanocobalamin. Look for a sublingual (under-the-tongue) form for better absorption.

Dosage is crucial. The recommended daily intake of B12 is 2.4 micrograms (mcg). However, vegans often need to take a much higher dose to ensure adequate absorption.

Consider taking 1000 mcg of methylcobalamin daily, or 2000 mcg twice a week. Consult with a registered dietitian specializing in plant-based nutrition to determine the optimal dosage for your individual needs.

Common mistakes to avoid:

• Relying solely on spirulina or other algae: These sources contain B12 analogs, which are inactive forms that can actually interfere with B12 absorption.
• Assuming all vegan products are fortified: Always read labels carefully.
• Ignoring symptoms: Don’t dismiss fatigue or other symptoms as “just altitude sickness.”
• Not getting tested regularly: Annual B12 blood tests are essential for vegans, especially those living at high altitude.

Here’s where local Boulder experts come in. Seek out a registered dietitian nutritionist (RDN) specializing in plant-based diets. They can provide personalized guidance on B12 supplementation and dietary strategies.

Consider reaching out to dietitians at the CU Anschutz Health and Wellness Center, or search for RDNs in the Boulder area who specialize in vegan nutrition. They can help you create a meal plan that meets your individual needs and ensures adequate B12 intake.

Remember, B12 deficiency is preventable. By understanding the risks, focusing on fortified foods, supplementing appropriately, and working with a qualified healthcare professional, Boulder vegans can thrive at any altitude. Don’t let a preventable deficiency hold you back from enjoying everything this amazing city has to offer.