If you’re here, you’re likely vegan or considering becoming vegan, and at least somewhat curious about sources of B-12 for vegans. Vitamin B-12 is an essential nutrient necessary for our bodies to function, and it is often more difficult for vegans to find.
But what is Vitamin B12? Where does it come from, and why is it important for our bodies? You’re about to find out!
What is B12?
B-12, also known as cobalamin, is necessary for creating copies of our DNA in our cells, neurological function, metabolizing protein and fat, and creating new red blood cells.
Because of its widespread use in our bodies, when you become B-12 deficient, one of the most common symptoms is tiredness and fatigue.
Vitamin B-12 is produced by bacteria that live in soil. Plants or animals do not generate it; instead, it is ingested by animals and then built up and stored in most animal tissues.
The most common sources of B-12 come from animal products, like poultry, seafood, red meat, eggs, and dairy. Cows have a symbiotic bacteria in their stomachs that help them produce B12. Because vegans don’t eat animal products they have a harder time finding and consuming products with B12.
Some edible plants and mushrooms can absorb and retain vitamin B12, and certain B12-producing microbes may be present on unwashed produce (1). However, these sources are not reliable ways to meet your B12 needs.
The growing conditions of the plants often determine the level of B12 in them. Not to mention you could get sick from other bacteria or residual pesticides that exist on unwashed produce. Plus who is a fan of eating dirt? The best and recommended source of B12 for vegans is to take a supplement.
Vitamin B Complex vs B12
All B Vitamins are water soluble vitamins that all play vital roles in creating red blood cells and cell metabolism. Vitamin B Complex includes B-12, but also includes other B vitamins like pantothenic acid, pyridoxine (B6), biotin (B7), and folate (B9).
B-12 is digested differently from other B vitamins and needs folate to be best absorbed by the body. It is absorbed near the end of our small intestine, rather than shortly after it enters our small intestine, like other B vitamins.
How much B12 do vegans need?
The Recommended Daily Allowance (RDA) for adults is 2.4 mcg per day. For the average person, this assumes that about half of the B-12 coming from foods will be absorbed.B-12 that comes from supplements is absorbed at a lower rate of about 1%.
This means that the RDA for vegans is much higher at a minimum of 250 mcg per day. Lacto-Ovo vegetarians are in a similar position and should consider a 250 mcg B-12 supplement several times per week.
Please schedule an appointment with your dietitian or primary care provider for more specific information.
How do vegans get vitamin B12?
Vitamin B-12 is made by bacteria and stored in animals and very few plants that are edible to people. You can find several foods fortified with B-12. These include:
- Nutritional yeast (15mcg per 2 tablespoons)
- Plant-based milks (1- 3 mcg per cup)
- Some fortified cereals (0.6 - 6mcg per ¾ to 1 cup)
B12 Supplements
While you can get vitamin B-12 from these fortified foods, it may be necessary to use a supplement for sources of B-12 for Vegans. Take a look at the supplements I recommend most often:
MaryRuth Organics Vitamin B12 Liquid Spray 1,500mcg (no sugar alcohols)
Jarrow Formulas Methyl B-12 lemon flavor 1,000mcg
Now Foods B-12 250 lozenges 1,000mcg B-12 with Folate
Some B12 supplements contain sugar alcohols like xylitol or sorbitol, which improve taste and texture without adding sugar. However, these can cause gas, bloating, or diarrhea in some people, especially in larger amounts.
If you're sensitive, look for supplements labeled “sugar alcohol-free” or try a different form like a capsule. Typically, erythritol doesn’t cause digestive issues in how it is absorbed, which is the sweetener in the abovementioned ones.
Some multivitamins also contain B-12. If you’re looking for options, here are 10 multivitamins vegans will love. Before starting a supplement, please consult with your healthcare provider.
Can I get enough B12 without supplements?
While you can use fortified foods to meet your recommended daily intake, it’s not always advisable. We don’t eat the same foods every day, and there may be times when B-12 fortified foods are unavailable.
However, if you choose to use fortified foods, you will need to consume enough B-12 for at least 2.4 mcg per day, or about two fortified foods per day. Otherwise, it is advisable to supplement.
Why is there so much B12 in supplements?
Your body absorbs around 50% of B-12 from food, but only about 1% from supplements. Consequently, B12 supplements frequently contain higher levels of vitamin B12 than needed, enhancing the likelihood of absorption.
Symptoms of B12 deficiency in vegans
There are a few signs and symptoms that may indicate that a B-12 deficiency is on the horizon.
Megaloblastic anemia. This is a type of anemia in which the red blood cells are larger than they should be. Blood cells move up and down our arteries.
When they are larger than they should be, they don’t move as quickly or as well. This makes it harder for your body to transport oxygen and other nutrients to other places, likely leaving you feeling tired and worn down.
Elevated levels of homocysteine in the blood. As your B12 levels go down, the homocysteine level in your blood rises. However, this also occurs when an individual is folate deficient, which is always why it’s important to check in with your doctor.
Gastrointestinal issues. B12 deficiency often increases the risk of peptic ulcers and chronic gastritis, or an inflamed stomach lining.
Nerve damage. B12 deficiency can create peripheral neuropathy, the signs of which include numbness, tingling, pain, and weakness, especially in the hands and feet. The damage may not be reversed if it's not caught early.
These signs and symptoms can indicate a deficiency, but their presence alone does not confirm one and could point to other issues. This information should not be used to diagnose or treat B-12 deficiency; if concerned, please have your lab tests conducted.
How often should vegans get B12 checked?
Vegans should be checking their folate and B12 levels yearly. Because folate and B12 have such a close relationship, one deficiency can mask a deficiency in the other. It is necessary to have both checked.
It’s much easier for vegans to find plant sources of folate than B-12. This is why B-12 supplements are recommended as a primary source of B-12 for vegans.
B12 Takeaways
As you’ve seen B-12 is necessary for red cell production, neurological function, and DNA synthesis. It is absorbed with the help of its bestie folate. A folate deficiency can mask a deficiency in B12, and vice versa.
Inadequate levels of B-12 can leave us feeling tired and groggy. Deficiency can lead to nerve damage, anemia, and GI problems which may not be reversible if it goes on for too long.
To get adequate sources of B-12 for vegans, do one of the following:
- Eat fortified foods 2-3 times a day to get at least three micrograms of B12 daily.
- Take one B12 supplement daily that provides at least 10 micrograms.
- Take a weekly B12 supplement that provides at least 2000 micrograms.
