Questions › Do vegans need a B12 supplement?
Do vegans need a B12 supplement?
Effectively, yes. Vitamin B12 is not reliably found in plants, so a vegan diet needs either fortified foods eaten consistently every day or, more dependably, a daily supplement. UK adults need 1.5µg a day, though supplement doses are higher because absorption is limited.
See what your diet might be missing. Free, in 60 seconds →Why B12 is the one to get right
B12 is made by bacteria, not plants, and reaches the food chain mainly through animal products. A long-term shortfall can cause nerve and blood problems, so it is the single nutrient no plant-based eater should leave to chance. Spirulina and nori do not count: they contain inactive analogues.
Fortified foods or a supplement?
Both work. Several daily portions of fortified food (check the label carries B12) can cover it, but a supplement is simpler and more reliable. Because absorption is limited per dose, a larger dose a few times a week, or a modest daily tablet, suits most people. Follow the product or your GP’s advice.
Best sources
| Food | Serving | Amount | % of RNI |
|---|---|---|---|
| Fortified nutritional yeast | 2 tbsp (16g) | 4µg | 267% |
| Yeast extract (Marmite) | thinly spread (8g) | 1.9µg | 127% |
| Fortified soya milk | 1 cup (240ml) | 0.9µg | 60% |
| Fortified oat milk | 1 cup (240ml) | 0.9µg | 60% |
| Fortified almond milk | 1 cup (240ml) | 0.9µg | 60% |
| Fortified pea milk | 1 cup (240ml) | 0.9µg | 60% |
| Fortified coconut milk drink | 1 cup (240ml) | 0.9µg | 60% |
| Fortified breakfast cereal | 1 bowl (40g) | 0.6µg | 40% |
Common questions
How much B12 should a vegan take?
UK adults need 1.5µg a day from food, but because absorption is limited, supplements are dosed higher, often 25 to 100µg daily or a larger dose a few times a week. Follow the product or your GP.
Can I get B12 from food alone as a vegan?
Only from fortified foods eaten reliably every day. Many people find a supplement removes the guesswork, which is why UK dietitians recommend it.