A vegan guide to vitamin B12
When people find out that you are trying veganism, they may mentioned B12. And whilst being questioned on your food choices may be annoying, they do have a point.
Vitamin B12 is not found in any plant-sources, meaning that vegans need to supplement in some way. The good news is that meeting your B12 needs on a vegan diet is actually really easy.
The most reliable way to ensure that you are meeting your B12 requirements is to simply take a direct supplement. It is recommended that vegans take at least 10mcg daily or 2000mcg weekly. Most health shops and even supermarkets have an extensive range of vitamins and supplements, meaning you don’t have to fork out a lot of money for them.
I highly recommend the VEG1 multivitamin, made by The Vegan Society which contains adequate B12 as well as other vitamins and minerals.
You can also obtain B12 by consuming fortified foods. You will find that the most plant-milks are fortified with B12. As well as this, things like Marmite and other yeast extracts are fortified with B12. Other fortified foods include some vegan ‘butters’/spreads, nutritional yeast flakes and some breakfast cereals. Some vegan protein powders and meal replacements, such as Huel, also contain B12.
It is essential that you ensure you are getting adequate B12 in your diet, but, as you can see, it is easier than some may think, it just just takes a bit of planning.
“[W]ell-planned vegan diets can support healthy living in people of all ages.” – British Dietetic Association.
The Vegan Society, Vitamin B12: https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12
Jack Norris RD, veganhealth.org, Vitamin B12: https://veganhealth.org/vitamin-b12/<