Veganism has never been more mainstream than it is today. A decade or two ago, following a vegan diet was unusual – now vegan options are available in most high street coffee shops. It's a genuinely values-driven choice for many people, but it does come with some dietary considerations, since not every essential nutrient is easily obtained from plant foods alone.
Vitamin B12 is a prime example. One of the eight B vitamins, it plays a crucial role in nervous system function, blood cell production, and cell metabolism, helping the body produce DNA and process fats and amino acids. A B12 deficiency can cause a range of symptoms, including persistent fatigue, low mood, impaired memory, numbness, appetite loss, breathlessness and dizziness.
Most people get their B12 from meat, fish, eggs and dairy – none of which are part of a vegan diet. So where can vegans get it instead?
Vegan Sources of Vitamin B12
There are genuine options, though it takes a bit more thought than an omnivorous diet. Since B12 isn't reliably available from plant foods alone in meaningful amounts, fortified foods and supplements are the main route for vegans to meet their recommended daily intake.
Look out for:
- Fortified breakfast cereals
- Fortified plant milks (soya, oat, almond, coconut or rice)
- Yeast-based products such as Marmite
- Tempeh (fermented soya beans)
Always check labels – fortified products should clearly state added B12 alongside other nutrients.
A small number of foods contain naturally occurring, though low, levels of B12, and have become popular additions to some vegan diets as a result:
- Nori (a type of marine algae)
- Certain wild mushrooms, such as porcini, parasol and oyster mushrooms
Beyond food sources, B12 supplements are widely available in health food shops and online, in tablet, capsule or powder form. Many are specifically formulated for vegans and often include other nutrients that can be harder to source on a plant-based diet, such as vitamin D.
Staying on Top of Your B12 Levels
A vegan diet isn't the only factor that increases B12 deficiency risk – levels also naturally decline with age, making a well-planned, RDI-conscious diet particularly important for older vegans.
Staying on Top of Your B12 Levels
A vegan diet isn't the only factor that increases B12 deficiency risk – levels also naturally decline with age, making a well-planned, RDI-conscious diet particularly important for older vegans. Our full guide to B12 deficiency symptoms and testing covers the wider picture in more detail, including who else is at higher risk.
Rather than guessing whether you're getting enough, an at-home vitamin B12 test can confirm your levels directly, giving you a clear basis for deciding whether dietary changes or supplementation are needed. Our full range of home health tests can also help you build a fuller picture of your overall nutritional health.
