LFTHQ

Vitamin B12 on a Plant-Based Diet: What Beginners Should Know

For adults · About 5 minute read · By Leo M. Saad

Vitamin B12 on a Plant-Based Diet: an LFTHQ Health & Fitness guide

Most nutrients are easy to cover on a varied plant-based diet. Vitamin B12 is the exception, and it is the one every new vegan should plan for from day one.

Why B12 matters

Vitamin B12 helps your body make healthy red blood cells and keeps your nerves working properly. It is also involved in making DNA. Without enough of it over time, people can develop a type of anemia and nerve problems.

Here is the key fact: according to the NIH Office of Dietary Supplements, B12 is found naturally only in animal foods. Plant foods do not contain it unless it has been added. That is why vegans, and some vegetarians who eat few eggs or dairy foods, need a reliable source.

How much you need

The recommended amount for most adults is 2.4 micrograms (mcg) a day. The amount is a little higher during pregnancy and breastfeeding. Food labels list B12 as a percentage of the Daily Value, which makes it easy to see whether a food contributes much.

Where to get it on a plant-based diet

  • Fortified foods. Some breakfast cereals, plant milks, meat alternatives, and nutritional yeasts have B12 added. Not all brands do, so read the label each time you switch products.
  • Eggs and dairy provide B12 for vegetarians who eat them.
  • Supplements. Many vegans use a B12 supplement because it is the most predictable source. The right type and amount depend on your situation, so ask a doctor, pharmacist, or registered dietitian.

Seaweed, mushrooms, and fermented foods are sometimes promoted as B12 sources. Do not rely on them. Their B12 content is not dependable.

Why low B12 can go unnoticed

The body stores B12, so a deficiency can take a long time to show up after someone stops eating animal foods. When it does, early signs such as tiredness or weakness are easy to blame on something else. Other signs can include numbness or tingling in the hands and feet, problems with balance, or a sore tongue.

Another reason it can hide: diets rich in leafy greens and beans are high in folate, and high folate intake can mask the anemia that B12 deficiency causes while nerve damage continues. That is why planning ahead is better than waiting for symptoms.

Simple next steps

  1. Check the labels of the plant milk and cereal you already buy. Do they list vitamin B12?
  2. If you are fully vegan, talk with your doctor or a dietitian about a supplement and how to take it.
  3. If you have been vegan for a while without a reliable source, ask your doctor whether a blood test makes sense.
  4. Older adults and people who take certain medicines may absorb B12 less well from food. Mention your diet at your next check-up.

Sources

This article is general nutrition information, not medical advice. If you are pregnant or breastfeeding, have a health condition, take medication, or are planning a diet for a child, talk with a doctor or a registered dietitian before making big changes.