How do vegans get B12?
HEALTH
Short answer
From supplements or fortified foods (plant milks, nutritional yeast, cereals). B12 is made by bacteria — animals get it from soil, feed additives, or their own supplementation.
HEALTH
The detail
Recommended dose: 25-100 µg daily, or 1000-2000 µg 1-2× per week. Cyanocobalamin is the most studied form. B12 deficiency is not a vegan-only issue — up to 20% of older adults are deficient regardless of diet.
Livestock in factory farms are routinely supplemented with B12; vegans just skip the animal middle-step and take it directly.
The most effective way to maintain levels is to place a sublingual B12 tablet under your tongue for faster absorption once a day. A 2020 study found that even moderate B12 deficiency can contribute to fatigue and mood changes, which are often mistakenly attributed to a lack of protein. By supplementing directly, you are choosing a cleaner and more efficient source than the supplemented animals that provide B12 to meat-eaters.
Source: Pawlak et al., Nutr Rev 2013;71(2):110-117.
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More questions like this
- What supplements do vegans need?
Only B12 is universally required. Vitamin D, iodine, algae-based omega-3 (EPA/DHA), and sometimes zinc, selenium or iron are recommended depending on diet and location.
- What are common hidden animal ingredients?
Watch for gelatin, whey, casein, lactose, carmine (E120), shellac (E904), L-cysteine, isinglass, lard, tallow, cochineal, and animal-derived mono- and diglycerides.
- Is a vegan diet safe for kids?
Yes, when planned. All major paediatric dietetic bodies confirm vegan diets are safe for infants, children and teens with adequate B12, D, iron, calcium, iodine and DHA.
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