Why Is B12 So Important for Vegans?

Vegan Foods with B12

Why Is B12 So Important for Vegans?

As more people turn towards plant-based eating, the importance of keeping diets balanced is paramount for ensuring nutritional requirements are met. 

While vegan diets have many upsides, the fact remains that even with the best of intentions, it’s possible to miss out on essential nutrients when following a plant-based diet. Vitamin B12 is one particular nutrient that receives attention for its benefits and its difficulties when trying to obtain adequate amounts when excluding animal products from the diet. 

Let’s take a closer look at the role of vitamin B12 for vegans and understand why it’s needed in our diets, and explore ways you can ensure you receive optimal amounts through your vegan diet. 


What Is Vitamin B12?

So, what exactly is B12? Also known as cobalamin, it’s an essential vitamin that the body needs in adequate amounts to support many different important functions.

When it comes to a vegan diet, B12 is a hot topic. This is because, unlike many other vitamins and minerals, B12 isn't naturally abundant in plant-based foods. So, for those following a vegan lifestyle, getting enough B12 solely from food sources can be challenging. 

That's where fortified foods and supplements come into play, as part of a healthy diet, ensuring that dietary vegans can get enough of this important vitamin. 

Vitamin supplements should not replace a balanced diet.

Why Is B12 Important?

Regardless of dietary choices, vitamin B12 is needed in sufficient quantities for the maintenance of healthy nerve cells, energy production, and red blood cell formation. 

When it comes to a vegan diet, B12 takes on even greater significance. Since it's primarily found in animal-derived foods, vegans can often fall short on their B12 intake if not mindful. 

Therefore, ensuring sufficient B12 intake becomes very important for those following a vegan lifestyle. 

Why Is It Hard for Vegans to Get B12?

For vegans, obtaining adequate vitamin B12 solely from dietary sources can be challenging due to the limited availability of plant-based foods that naturally contain this essential nutrient. 

Unlike other vitamins, B12 is primarily found in animal-derived products such as meat, fish, eggs, and dairy. Plant sources are limited, but include nutritional yeast, fortified foods cereals and mushrooms. Since vegans exclude animal-derived B12 sources from their diet, and there are limited plant-based options supplementation can sometimes be helpful when dietary intake is inadequate. 


While certain plant-based foods like fortified cereals, nutritional yeast, and fortified plant milks may provide some B12, they might not be enough to meet daily needs. 

As a result, vegans are at a higher risk of not meeting their vitamin B12 requirements if they don't incorporate fortified foods into their diet or supplement with B12 when needed.

How Can I Get B12 Naturally?

While vitamin B12 is predominantly found in animal-derived products, some plant-based foods contain this essential nutrient. 

Vegans can incorporate fortified foods into their diet to increase their B12 intake. Some types of seaweed and algae may contain small amounts of B12, although they may not be reliable sources of B12 alone. 

However, it's important to remember that the B12 content in plant-based foods can vary, and it may be challenging to obtain adequate levels solely through diet. 

Therefore, vegans may need to pay close attention to their B12 intake and talk to a trusted healthcare provider when supplementation may be needed to ensure they meet their daily requirements.

Vitamin B12 and Vegetarian Diets

Luckily, many B12-fortified foods on the market can help with meeting dietary requirements.

Many fortified plant milks, such as soy, almond, and oat milk, are enriched with B12 to provide a dairy-free source of this essential nutrient. 

Additionally, certain fortified breakfast cereals, nutritional yeast, and meat substitutes like tofu and tempeh contain added B12.

Which Vegetables Are Rich in B12?

While vegetables and fruits are generally not significant sources of vitamin B12, some plant-based foods contain trace amounts of this nutrient. 

However, it's important to note that these amounts are minimal and are likely not sufficient to meet daily requirements, especially for dietary vegans. 

Certain types of seaweed, such as nori, may contain small amounts of B12, while mushrooms, particularly shiitake variety, have been found to contain B12, although the levels can vary.

Frequently Asked Questions

How do vegans get B12 without supplements?

B12 as a vegan can be obtained through consuming fortified foods like soy milk, almond milk or oat milk, vitamin B12 fortified breakfast cereals, nutritional yeast, or meat substitutes like tofu or tempeh. 

How do I get B12 from vegetarian food?

B12 and vegetarian diets often rely on consuming fortified foods like breakfast cereals, soy, almond or oat milk, nutritional yeast and some meat supplements. While supplements should not replace a balanced diet, it can be a good idea to add a B12 supplement to ensure adequate intake of this essential nutrient. Engage your healthcare professional for guidance.

Do vegetarians need B12 supplements?

While vegetarians can obtain vitamin B12 from fortified foods, some may still require supplements to meet their recommended intake, particularly if they don't consume enough fortified foods regularly. Vitamin supplements should not replace a balanced diet, though can be helpful in some instances, engage your healthcare professional for guidance.

What other vegan vitamins are commonly needed?

In addition to vitamin B12, vegans often need to pay attention to their intake of vitamin D, omega-3 fatty acids, iron, calcium, and zinc, as these nutrients may be hard to consume in adequate amounts on a solely vegan diet. Vitamin supplements should not replace a balanced diet, though can be helpful in some instances, engage your healthcare professional for guidance.