How Much B12 Should A Vegan Take?
First things first — vegans and vegetarians are not the only ones who should consider a B12 supplement. Vitamin B12 deficiency is one of the most common deficiencies in our world. Although farm animals are supplemented with this vital nutrient, hence often providing meat eaters with an adequate amount, it doesn’t occur naturally in any food humans typically eat.
Vitamin B12 comes from a bacteria found in the soil and water (but we can no longer get it through our water and soil because we live in a very sanitized world now), meaning it’s extremely difficult to come across naturally in our food. However, as of January 1, 2020, scientists have discovered a naturally occurring, plant-based source of B12. Water lentils (or duckweed) appear to have a sufficient source of B12. So, if you want to use this food as a natural supplement, it’s available as a whole food, or in a powder called ‘Lentein’.
That said, vegans do need to be extra careful; unfortunately, few plant-based foods and food products are fortified with B12 (although this is slowly changing). For a list of some great B12-fortified foods, check out our article here!
The main issue vegans seem to have with vitamin B12, is knowing how to obtain it, in what quantities, and how often. So, we turned to one of our go-to vegan doctors (who’s spent years finding the perfect dosage) for our information! Since omnivores get their B12 in small, high-absorption doses found in fortified animal-derived foods, the standard B12 RDA is often sufficient for most. However, it may not be enough for vegans and vegetarians, who usually obtain their B12 via supplementation. According to Dr. Michael Greger, here’s how much vitamin B12 you should take on a vegan or plant-based diet if you're relying on supplementation:
Infants: 5 mcg a day
Ages 4-10: 25 mcg a day
Ages 11-65: 50 mcg a day or 2,000 a week
Ages 65+: 1,000 mcg a day
Pregnancy: 50 mcg a day, split into two halves to boost absorption
We hope you are now equipped to get enough of this essential and often neglected vitamin! It is very much necessary to take either a supplement or consume various daily B12-fortified foods on a vegan diet, to maintain regular health. So, remember to set a reminder to take it every day (or week, depending on your method of supplementation) without fail! Also, try going for cyanocobalamin as your preferred form of B12, as this is the most reliable form. Thanks for sticking up for the animals and our planet, and good luck on your vegan lifestyle!
Complement Triple B12 Complex
Designed specifically for vegans, and prioritizing optimal absorption, this B12 complex contains 500 mcg of three different forms of vitamin B12! In total, that makes 1500 mcg of this essential nutrient that can boost your brain, metabolic, and nerve health. You may notice a boost in your mood and reduced stress when you take this ultra-complete B12 supplement.
We also love that Complement has teamed up with Food For Life to donate one vegan meal to kids in need for every purchase! So, you can improve your own health, while also helping others in need. Support their mission to feed over one million kids by opting for this third-party tested, sustainable B12 supplement today!
Yuve Vegan B12 Supplement with Calcium
This supplement provides you with 1,000 mcg of cyanocobalamin (the most stable and best suitable form of B12 for oral supplementation). Plus, it includes 103 mg of calcium for even better absorption! Made with natural ingredients and encapsulated in a small-sized, vegan pill, Yuve's vitamin B12 supplement will help boost your energy levels and prevent deficiencies!
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Natural Nutra Vitamin B12 Supplement
Natural Nutra's non-GMO and gluten free B12 supplement provides you with 1,000mcg of cyanocobalamin! Each bottle contains 60 vegan tablets, and its prolonged-release formula will help you absorb even greater amounts of this essential nutrient. Boost your energy, concentration, and memory with this must-have supplement!
