Do Vegans Need Vitamin B12?

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Do Vegans Need B12? The Truth About Vitamin B12 and Plant-Based Diets. Vitamin B12 is essential for our health. It plays a crucial role in making red blood cells, maintaining nerve function, and keeping our DNA in check. But here’s the thing, B12 is almost exclusively found in animal products like meat, dairy, and eggs.

Vitamin B12 is produced by bacteria that live in the guts of animals. These bacteria produce B12, which gets absorbed into the animals' bodies and stored in their liver, muscles, and other tissues. Getting enough B12 on a vegan diet is actually pretty easy. It’s just a matter of being aware and taking a few simple steps.

Many plant-based foods are fortified with B12. This includes things like fortified plant milks, breakfast cereals, and nutritional yeast. Nutritional yeast, also known as nooch, can be sprinkled on pretty much anything for a powerful nutritious boost, and even packs a hit of protein and is low in calories. When you’re out buying your groceries, check the labels. If it says 'fortified with B12,' you’re good to go.

Another option is to take a B12 supplement. It’s often recommended for vegans, especially if you’re not getting enough from fortified foods. A daily or weekly B12 pill is all it takes to keep your levels up. Seaweed is often touted as a plant-based source of B12, and while it’s true that some types contain B12 analouges, it’s important to note that these may not be as bioavailable or effective as the B12 found in animal products. So while seaweed can help contribute to B12 intake, relying on it alone may not provide enough of the vitamin to meet daily needs. It’s always a good idea to check with a healthcare provider to ensure you’re getting the right amount.”

Making sure you get enough B12 isn’t just a concern for vegans. People who eat modern farmed meat should also be mindful of B12. While meat contains B12, the quality and quantity in modern farmed meat can vary, especially since farmed animals are often given B12 supplements in their feed.
Modern farming often involves the use of antibiotics, which can impact the gut microbiome of both humans and animals. In some cases, antibiotics can disrupt the production of B12 by bacteria in the animals’ digestive systems. In fact, many omnivores might not be getting enough B12 from their diet without even realizing it, especially if they eat a lot of processed meats, or if the animals they consume were not raised on a natural diet.

Whether you're vegan, vegetarian, or an omnivore, if your B12 levels are low, you might experience symptoms like:
Fatigue
Weakness
Numbness or tingling in hands and feet
Cognitive decline (memory loss, brain fog)
Anemia

How much B12 do you actually need? For the average adult, the recommended amount is around 2.4 micrograms per day. It’s not a lot, and it’s super easy to get from fortified foods or a supplement. Higher doses are often recommended for those who have difficulty absorbing B12 from food or those with a deficiency. Only a small percentage of B12 is absorbed at lower doses (around 1-2% for doses above 500 mcg), so higher doses can help make sure enough gets into the bloodstream. If someone has low B12 levels or certain health conditions (like pernicious anemia, digestive issues, or vegan diets), they may need a higher dose to restore and maintain normal levels.

Now, you might be wondering, ‘Can I get too much B12?’ The answer is no, it’s very rare. Since B12 is water-soluble, your body will just flush out any excess, so there’s no real risk of overdose.

Can vegans be healthy without B12? The short answer is no, but it’s easy to avoid deficiency with just a little planning. If you’re new to veganism, it’s a good idea to pay attention to your B12 intake early on. It’s one of the few nutrients that requires some extra attention. While it’s common for vegans to get questioned about their vitamin B12 intake, everyone, whether they’re eating animal products or not, should be aware of their B12 levels and take steps to ensure they’re getting enough. Just remember, don't stress about B12, it’s easy to stay on top of it.