Vegan Vitamin B12

Nataly Shemesh / Registered Dietitian

Vitamin B12 Supplement – The Easy and Natural Solution

A plant-based diet provides all the vitamins and minerals you need, except for one – vitamin B12.

Did you know that the most natural source of vitamin B12 is bacteria? We get vitamin B12 by taking supplements that are made using the same bacteria.

Vitamin B12 originates from bacteria that are found in soil, dirt, and polluted water. It is likely that in the distant past, our ancestors’ B12 sources were unclean food and water. Fortunately, we’ve now eliminated dysentery, cholera, and other infectious diseases in most countries, but we have also lost that source of vitamin B12.

Why is vitamin B12 important?

B12 prevents anemia and keeps our nervous system healthy. A lack of vitamin B12 may lead to nerve and brain damage, so it is very important to take a supplement.

So, how can we get vitamin B12?

The only reliable source of B12 in a vegan diet is a supplement, produced from those same bacteria (but don’t worry, B12 supplements are not animal by-products). It is best to use a sublingual B12 supplement and not rely on multivitamins that contain B12, because their dosage is typically too small.

Just take your B12 supplement (it's natural and reliable!)

It’s pretty simple: Studies show time and time again that vegans have low B12 levels if they do not take a supplement, and have sufficient B12 levels when they do. So, the solution is simple – just take a vegan B12 supplement.

It’s also important to know that vitamin B12 supplements typically have no side effects. They are water-soluble and have no tolerable upper intake level, so don’t worry about taking B12 supplements if you don’t have a deficiency – it doesn’t pose a health risk.

Contrary to myths and rumors, it is impossible to get B12 via spirulina, fermented foods, unfortified nutritional yeast, or any other plant-based foods that are not fortified with B12.

Which type of supplement is best?

All the supplements on the market are suitable, and they all typically contain high dosages of vitamin B12 (500-5000 mcg), because of its complex absorption mechanism. 

How often should you take your vitamin B12 supplement?

For people with no deficiency, a 1000 mcg sublingual supplement 2-3 times a week should be enough. During pregnancy and breastfeeding, a daily intake is recommended to maintain a steady supply for the fetus/baby. Individuals with deficiencies are usually advised to supplement on a daily basis but should consult with a doctor or a dietitian.

It should also be noted that vitamin B12 deficiency also occurs in people who eat meat, especially in people over 50 years old, due to its complex absorption mechanism. In fact, nowadays, the B12 found in animal products usually comes from a supplement given to farmed animals. So we can instead go straight to the source and take a vitamin B12 supplement directly.