Vitamin B12 for Vegans: Vegan Supplement

According to the Superior Health Council, a vegetarian or vegan diet offers numerous health benefits , provided it is sufficiently varied . The more limited the food choice, the greater the risk of nutritional deficiencies and exposure to unwanted substances .

If you eat veggie or vegan or are thinking about taking that step, you've probably come across something about vitamin B12 .

Vitamin B12 is a vitamin that you as a vegetarian or vegan should think about, because you run the risk of a vitamin deficiency . Don't worry, it's not that complicated, but very important.

In this article you will read what exactly vitamin B12 does, why it is a point of attention for vegetarians and vegans and how to ensure that you get enough of it.

Why is vitamin B12 important?

Vitamin B12 ( also called cobalamin ) is a water - soluble vitamin that plays a crucial role in the body. Vitamin B12 contributes to :

• the production of red blood cells;
• a well -functioning nervous system;
• releasing energy from your food ( vitamin B12 gives you energy ! ) ;
• and the metabolism of folic acid.

A deficiency of B12 can lead to fatigue, memory problems, tingling in hands and feet and in the long term even to neurological damage. Enough reasons to be careful and not to get a vitamin B12 deficiency.

Why is vitamin B12 important for vegetarians or vegans?

Getting vitamin B12 from your diet when you eat vegan or vegetarian is very difficult. Vitamin B12 only occurs naturally in animal products such as meat, fish, milk and eggs. This means that those who eat a completely plant-based diet do not get enough get B12 .

That's why a vegan vitamin B12 supplement is essential when you have a vegan or vegetarian diet . Both the Nutrition Center like other health organizations , vegans are advised to take a supplement or use fortified products .

How much B12 for vegans?

Sources:

• 0 to 17 years: Health Council 2025
• From 18 years: Health Council 2018
• Pregnant women: Health Council 2021
• When breastfeeding: Health Council 2024

The chance of an excess of vitamin B12 is very small . Even with long-term intake of high doses, no harmful effects have been found. The body also regulates the absorption via the gastrointestinal tract, which prevents too much from being absorbed.

How do you get enough B12 as a vegan?

As a vegan B12 Fortunately , you can get it just fine, as long as you consciously choose one of the following options:

1. Supplements : The most reliable way to ensure you get enough vitamin B12 as a vegan or vegetarian . There are many supplements on the market; lozenges, sprays, drops and even tasty gummies .

2. Fortified foods : Some plant products, such as breakfast cereals, plant-based milk or meat substitutes, are fortified with vitamin B12 . However, meat substitutes often contain a lot of calories and salt, saturated fat and sugars.

For most vegans​ is a combination of supplements and enriched food the best choice to prevent a deficiency . The Superior Health Council emphasizes that certain groups, such as young children, teenagers and pregnant women , need extra attention. They are developing rapidly and therefore need sufficient nutrients.
Older people also need to pay attention. They need fewer calories, but just as many nutrients . That is why it is extra important to choose nutritious and balanced food in this phase of life.

How do you know if you are getting enough B12 ?

It is wise to have your B12 levels checked regularly with a blood test , especially if you often or always eat plant-based . A deficiency creeps in slowly , but can have major consequences . Do you suffer from fatigue , concentration problems or a dull feeling in your limbs ? Then it is worth checking your B12 levels .

Self-tests to measure vitamin levels are popular, cheap and promise users more insight into their health. But according to experts such as family doctor Saskia Vugt and professor of nutritional biology Renger Witkamp, ​​they often provide more confusion than clarity . Better safe than sorry and have your blood tested by your family doctor or in the hospital.

The Benefits of Vegan Vitamin B12 Supplements

Vegan vitamin B12 supplements are specially formulated without animal ingredients, often based on cyanocobalamin or methylcobalamin. They are suitable for anyone who wants to avoid animal products . In addition, there are now easy -to-use options such as gummies , which are not only effective but also tasty .