Jimmy van der Linden
Founder VegMeUp | Updated February 2025
Vitamin B12 is an essential nutrient that plays a vital role in nerve function, red blood cell production, and DNA synthesis. However, because B12 is primarily found in animal products, vegans must find alternative sources to maintain optimal levels.
In this guide, we’ll explore the most reliable vegan B12 sources, including fortified foods and supplements, to help you meet your daily nutritional needs on a plant-based diet.
Why Is B12 Important for Vegans?
Vitamin B12 is crucial for many bodily functions, including:
- Red blood cell formation
Prevents anaemia and fatigue.
- Nerve function
Supports brain health and prevents neurological disorders.
- DNA synthesis
Essential for cell growth and repair.
Since the body cannot produce B12 on its own, it must come from food or supplements. A B12 deficiency can lead to serious health issues such as:
- Extreme tiredness and weakness
- Nerve damage, tingling sensations, or numbness
- Memory problems and cognitive decline
- Mood changes, including depression
Vegans are at a higher risk of B12 deficiency because plant-based foods do not naturally contain enough active B12. Therefore, it’s essential to find reliable vegan-friendly sources.
Source: b12-vitamin.com
Can You Get it Naturally on a Vegan Diet?
Many people wonder if plant-based foods naturally contain enough B12. Unfortunately, there are no reliable plant-based sources of active B12.
Some foods, such as fermented products, algae, and mushrooms, contain B12 analogues, which are similar to B12 but not as easily absorbed by the human body. Examples include:
- Nori (seaweed)
Contains small amounts of B12 but may not be sufficient.
- Chlorella and Spirulina
Often marketed as vegan B12 sources, but they contain inactive B12, which does not support human health.
- Fermented foods (tempeh, kimchi, miso, sauerkraut)
Contain trace amounts of B12 due to bacterial fermentation, but not enough to meet daily needs.
Because these sources are unreliable, vegans must rely on fortified foods and supplements to get enough B12.
What Are the Best Fortified Vegan B12 Sources?
The most reliable way for vegans to get B12 is through fortified foods. These are plant-based foods that have been enriched with synthetic B12, making them a practical option for maintaining adequate levels.
Top Fortified Vegan B12 Sources:
- Fortified Plant-Based Milk
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- Many brands of soy, almond, oat, and coconut milk are fortified with B12.
- Check the label for at least 2.4 mcg of B12 per serving.
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- Fortified Breakfast Cereals
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- Some wholegrain cereals contain added B12.
- Ideal for a quick and easy breakfast option.
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- Fortified Nutritional Yeast
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- Popular among vegans for its cheesy flavour and high B12 content.
- Often provides 100-300% of the daily B12 requirement per serving.
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- Fortified Meat Alternatives
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- Some plant-based burgers, sausages, tofu, and tempeh are fortified with B12.
- Always check the packaging to confirm B12 content.
To maximise absorption, it’s recommended to consume small amounts of B12 throughout the day rather than relying on a single large dose. Looking for plant-based meals rich in B12-fortified ingredients? Explore our vegan meal plans for nutritious and balanced meal ideas.
Should Vegans Take a B12 Supplement?
While fortified foods are a great way to increase B12 intake, taking a supplement is the most reliable way to meet your daily needs.
Types of B12 Supplements:
- Cyanocobalamin
The most stable and commonly recommended form.
- Methylcobalamin
A more natural form, but may require higher doses for effectiveness.
Recommended Dosage for Vegans:
- Daily supplement: 10 mcg per day
- Weekly supplement: 2,000 mcg per week
B12 supplements are especially important for:
✔️ Vegans who do not consume fortified foods regularly
✔️ Pregnant and breastfeeding vegan mothers
✔️ Older adults, as B12 absorption decreases with age
If you’re looking for easy ways to maintain a nutrient-rich vegan diet, check out our plant-based meal kits for convenient and delicious options.
How Can You Check Your B12 Levels?
Even with a well-planned diet, it’s essential to monitor your B12 levels to prevent deficiencies.
Ways to Check B12 Levels:
- Blood Test – A simple blood test can measure your serum B12 levels.
- Homocysteine & MMA Tests – More accurate markers of B12 status.
Signs You May Need More:
- Persistent fatigue and weakness
- Memory loss or difficulty concentrating
- Nerve pain or tingling sensations
- Mood swings or depression
If you experience these symptoms, consult a healthcare professional and consider adjusting your B12 intake through fortified foods or supplements.
What Are the Best Ways to Maintain Healthy B12 Levels as a Vegan?
To ensure you get enough B12 on a vegan diet, follow these practical tips:
✅ Eat fortified foods daily
Incorporate plant-based milk, cereals, and nutritional yeast into your meals.
✅ Take a reliable B12 supplement
Choose cyanocobalamin or methylcobalamin for consistent intake.
✅ Monitor your levels
Get regular blood tests to ensure you’re meeting your B12 needs.
✅ Plan your meals
Include B12-rich foods in your weekly meal plans for a balanced diet. Want to make your plant-based journey easier? Explore our weekly menu filled with delicious, nutrient-packed meals.
Prioritise Your B12 Intake on a Vegan Diet
Vitamin B12 is an essential nutrient that vegans must consciously include in their diet. While plant-based foods alone do not provide enough active B12, fortified foods and supplements offer reliable alternatives. By regularly consuming fortified plant-based milk, cereals, and nutritional yeast—or taking a B12 supplement—you can maintain optimal health and prevent deficiency-related complications.
If you’re looking for B12-rich vegan meal plans, check out Veg Me Up’s plant-based meal plans for easy and nutritious recipes.
For personalised vegan nutrition advice, reach out to us on our contact page.
The power of education and awareness
Education and awareness are key in promoting optimal health for vegans. Stay informed about thе importance of B12 and thе best strategies for meeting your needs. Continually educate yourself about the various plant-based sources of B12 and make informed decisions to support your well-being.
Final thoughts
As a vegan, understanding the significance of vitamin B12 is vital for maintaining your well-being. While plant-based sources of B12 are limited, you can ensure optimal intake through supplementation or fortified foods. Prioritize your health by incorporating reliable B12 sources into your diet and consult with a healthcare professional for personalized guidance. With a well-rounded approach to B12, you can thrive on your vegan journey and embrace the full potential of a plant-based lifestyle.
With Love,
Jimmy