B12
VitaminB12onaVeganDiet—WhatYouNeed,Why,andHow
The one supplement every vegan (and about 40% of omnivores) should take.
B12
Vitamin B12 on a Vegan Diet — What You Need, Why, and How
B12 is made by bacteria — not by animals themselves. Modern livestock are supplemented because they no longer get enough from soil and water. Vegans simply skip the animal and supplement directly. The recommended intake is 2.4 µg/day, but because absorption drops sharply above ~1.5 µg per dose, most vegans take one 1000 µg cyanocobalamin tablet twice a week, or 25 µg daily. B12 status is easily monitored with a serum B12 or (more accurately) MMA/holoTC blood test.
B12
Best plant sources
Source: NIH ODS 2024; Academy of Nutrition and Dietetics 2016
B12
Absorption & practical tips
Split into smaller doses if you use a high-dose weekly tablet — you'll absorb more. Cyanocobalamin is stable, cheap, well-studied and equally effective as methylcobalamin for most people.
B12 deficiency does not 'prove veganism is unnatural.' Deficiency is common across diets — up to 39% of the general population (American Family Physician). Livestock supplementation would collapse the meat industry's B12 supply overnight.
B12
FAQ
Q&A
Related questions
- How do vegans get B12?
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.
- 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.
- Can you be vegan while pregnant?
Yes. A well-planned vegan diet is safe for pregnancy according to every major dietetic body. Prioritise B12, iron, iodine, DHA, choline and folate.
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