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B12 basics
The one nutrient a plant-based diet cannot supply on its own, and the simple way to cover it.
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Why it matters
Vitamin B12 is needed for nerves and blood cells. It is made by microbes and reaches people mainly through animal foods. Plant foods are not a reliable source, and deficiency develops slowly, sometimes over years, before symptoms appear.
What to do
Anyone eating little or no animal food should take a B12 supplement or eat fortified foods every day. Supplements are inexpensive and effective.
- A daily supplement of at least 25 to 100 micrograms, or a weekly dose of around 2000 micrograms.
- Or fortified foods (some plant milks, cereals, nutritional yeast) several times a day, checking the label.
- Ask for a blood test if you have been vegan for a while without supplementing.
A note on health information. This page summarises published evidence for a general audience. It is not medical advice and cannot account for your circumstances. If you are changing your diet with a health condition, during pregnancy, or for a child, talk to a doctor or registered dietitian.