Among the health benefits many experience on a vegan diet, one of the biggest concerns that some have when considering making the transition, is whether or not you can get all the vitamins and minerals on this diet; especially when it comes to how to get B12 as a vegan. 

It has been proven time and time again that you can not only survive on a vegan diet but thrive. The world’s largest organisation of nutritional professionals states that a vegan diet is healthy and suitable for all stages of human life.

In fact, many studies and experts have stated that a vegan diet is the most natural diet for a human being as we are anatomical herbivores. This way of eating can and does provide everything you need as a human when eating in a balanced way.

But what about B12? Don’t vegans need to take supplements for this vitamin?

The answer is yes. Vegans need to take extra care to ensure they get enough of this vitamin whereas those who eat animals and their byproducts do not necessarily. However, the reason may not be what you think. 

To understand this better, you need to know exactly what this crucial vitamin is and does.

What is B12?

Vitamin B12 can be one of the most confusing vitamins overall. While we don’t need as much of it compared to other vitamins, not having enough of it can cause some serious complications - the importance of B12 cannot be overstated.

Much like vitamin D, which we get from sunlight on our skin, vitamin B12 does not occur naturally in plants. This is due to it being found in the soil itself.

Years ago, when humans foraged for their food, and food hygiene standards were much lower, people generally had no issue getting this vitamin. While vegetables may have been rinsed, they wouldn’t have been washed the way they are today (which is a good thing, for the most part). 

Our societal demand for cleaner food has made our lives much better overall. Many pathogens and viruses that were common years ago have almost been wiped out in Western culture partly due to improved food hygiene standards. 

A downside though, is we no longer have a natural source of vitamin B12 like we used to.

What does B12 do in the body?

Vitamin B12 is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells.

Without B12 in your body, you can really suffer. Even a minor deficiency in this vitamin can cause serious issues.

What does a B12 deficiency look like?

Michael Greger a plant-based doctor and writer of How Not To Die, a book that highlights the benefits of a plant-based diet and the downsides of many animal products, says this about a B12 deficiency:

“What aren’t the symptoms of B12 deficiency? It’s known as ‘The Great Masquerader.’ It can cause everything from abdominal distention and chronic diarrhoea to shortness of breath and swollen red painful feet. It can also cause Parkinson’s syndrome-like symptoms, skin darkening that is resolved with supplementation, and something I had never heard of before - bilateral useless hand syndrome.

The ‘Many Faces’ of B12 deficiency include neurologic symptoms such as numbness and tingling in the hands and feet, muscle cramps, dizziness, cognitive disturbances, difficulty walking, erectile dysfunction, as well as fatigue and psychiatric symptoms like depression and even psychosis.”

With the importance of vitamin B12 very evident, why is it that vegans need to pay particular attention to it? Is it because a vegan diet isn’t optimal? 

The simple answer is no. Meat-eaters are just getting their supplements in a very different way.

B12 from animal products

As a vegan, looking at the results when you search for B12 sources can be a little disheartening. From meat and fish to eggs and cow’s milk, there will be so much on that list that you aren’t comfortable consuming.

These food products aren’t necessarily naturally prevalent in these animal products though, as in many cases, it’s just that the animals themselves are being supplemented. In fact, livestock is often supplemented with B12 in order to maintain the fact that meat and dairy are sources of B12. 

It’s important to remember though, that no plant or animal naturally makes this vitamin.

Vegan sources of B12

So, how to get B12 as a vegan? Certain types of mushrooms (e.g. shiitake), seaweed (e.g. nori) and tempeh contain some B12. However, it is unlikely you will be able to consistently meet your needs through them and there is an ongoing debate around whether the B12 in seaweed can be absorbed properly in your body.

There are two great sources of B12 that can eliminate any concern of being deficient and can fit into your day-to-day life very easily. These are plant-based milk alternatives and nutritional yeast.

A great number of plant-based milks and nutritional yeast brands fortify their foods with B12. In fact, Healthline states that just “a mere two teaspoons of nutritional yeast packs a whopping 313%” of your daily recommended intake of B12. 

When it comes to plant-based milks, there is so much to choose from. From oat to soy, vegan milks are prevalent in supermarkets up and down the country. A glance at the nutritional value of some of the most popular brands will show you that many of them are fortified with B12.

Other sources include fortified cereals but for those that prefer to take a supplement when it comes to certain vitamin needs, they are available in both supermarkets and health-food stores. 

B12 is by far one of the most confusing vitamins among both the general population and even those who study nutrition. Unlike vitamin D which most know how to get, vitamin B12 remains a mystery for a lot of people. 

Without supplements being taken through the medium of animal products, vegans must actively find another source. 

Once you find a source you like, and are taking it regularly, you probably won’t have to worry about getting enough B12 again. 

Want to make sure you’re getting enough omega 3 on a plant-based diet? Take a look at the 5 best vegan omega 3 sources.