A Vegan Guide to Vitamin B12

A well-planned vegan diet is healthy, according to the world’s leading health professionals, but as part of being ‘well-planned’, a vegan diet must contain a reliable source of vitamin B12.

This may seem daunting, but in fact it is rather easy once you understand how to obtain B12 from vegan sources.

Common sources of B12

Nutritional yeast
Also known as Nooch, any vegan will tell that this stuff is amazing. Whilst eating de-activated yeast flakes may sound a little weird, you will soon realise the wonder that is Nooch. It adds a cheesy flavour to things, and can be used as a vegan alternative to cheese. You can sprinkle it on pasta dishes, salads, soups, and I can’t be the only person who just eats it out of the tub when nobody is looking.

Not only is it a good source of B12, nutritional yeast is also a good source of other B vitamins, zinc and protein. So why not give it a try?

Recipe: Vegan Mac ‘n’ Cheese

Fortified plant milks
Most plant milks are fortified with vitamin B12 and other nutrients. Just check the back of your favourite to see.

Yeast extracts
Yeast extracts like Marmite and other non-branded versions are also a source of vitamin B12. If it is something that you like, spread it on your toast, or indeed you can use it in dishes like vegan spaghetti bolognaise to add a more ‘meaty’ flavour.

Direct supplementation
Whilst the above can be good sources of vitamin B12, the most reliable source is to just take a direct supplement – whether in tablet or liquid form. This is also the easiest way of ensuring you are meeting your nutritional needs.

Further information
The Vegan Society: https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12 

Vegan Health: https://veganhealth.org/vitamin-b12/ 

Nutrition Facts: https://nutritionfacts.org/video/the-optimal-vitamin-b12-dosage-for-adults/