To obtain vitamin B12 as a vegan, those following a plant-based diet may need to supplement the nutrient in order to reach sufficient levels. Vitamin B12 is essential for the body, but it is primarily found in animal based foods. Our guide highlights the importance of getting vitamin B12 as a vegan, and how best to source it.
Table of Contents:
- Why Are Vegans At Risk of B12 Deficiency?
- How Do You Test For Low Levels?
- How Can Vegans Increase Vitamin B12 Intake?
- Why Is Supplementing B12 Important?
Why Are Vegans At Risk of B12 Deficiency?
Vegans are more at risk of vitamin B12 deficiency because the foods in their diet exclude the key food sources of vitamin B12. Being vegan is one of the risk factors for B12 deficiency, as outlined by new draft NICE guidelines.
Vegans and those following a plant-based diet exclude animal products from their diets. Vitamin B12 is typically found in animal products such as:
- Meat
- Fish
- Milk
- Cheese
- Eggs
Whilst there are some food sources of B12 such as fortified cereals and nutritional yeasts, which vegans can have, they are more likely to miss out on optimal levels. This is why vegans should consider taking B12 as a supplement, in order to plug the gaps left in their diet.
Even non-vegans and those who eat the above sources may struggle to intake sufficient B12 due to its difficulty to absorb.
How Do You Test For Low Levels?
Testing for low levels can help highlight if you’re struggling to get B12 as a vegan. If you are seriously concerned about your intake, consult your doctor, who may arrange a blood test for you.
Alternatively, you can test your B12 intake from the comfort of your own home with BetterYou health test kits.
Follow these steps to identify if you are getting enough B12 as a vegan:
- Order your vitamin B12 test online.
- Once your order arrives in the post, fill the small vial using a quick prick of the finger.
- Send your sample using the pre-paid envelope to our UKAS accredited lab partners who will analyse your sample.
- Receive your results via email. This will be within 5 working days of the lab receiving your sample.
- Receive your bespoke supplementation plan. This will come after your results have been sent, to help you increase or maintain your nutrient levels.
Thanks to those 5 straight-forward steps, you can identify if you need more vitamin B12 as a vegan, or whether your current supplementation plan and diet is providing sufficient amounts.
How Can Vegans Increase Vitamin B12 Intake?
Vegans can increase their intake of B12 via supplements, and food sources. Though B12 levels in vegan and plant-based food sources is fairly low, eating these can increase your levels. Vegans can also get B12 from supplements to help plug the nutritional gaps that may be missing from their diet.
Vegan B12 Supplements
To obtain vitamin B12 as a vegan, you may require a vitamin B12 supplement that provides the optimal recommended dosage.
At BetterYou, our oral spray supplements are formulated to provide B12 directly into the bloodstream. That way, you can ensure you’re getting B12 as a vegan, without the hassle of taking a tablet or capsule.
- Our Boost Vitamin B12 Oral Spray delivers 1,200μg of B12, with a natural apricot flavour, and is certified .
- Our B-Complete Oral Spray delivers 100μg of B12, with a natural peach, plum and raspberry flavour, is certified Vegan Approved by The Vegetarian Society.
Both of these supplements are Vegan Approved by The Vegetarian Society, meaning:
- They contain no animal-derived ingredients
- Measures are in place to avoid cross-contamination during production
- They are GMO-free
Vegan Food Sources of B12
It is not impossible to get B12 as a vegan from your food. Some foods and drinks included in the vegan diet are fortified with the vitamins and minerals vegans need, and others may naturally contain small levels of B12.
In order to get B12 as a vegan, try including these in your diet:
- Fortified cereals
- Plant milks alternatives
- Yeast extracts.
- Mushrooms contain small amounts of B12
- Nori
However, these foods need to be eaten two or three times a day in order to achieve at least 3μg.
It is best to test your levels if you are concerned about not getting enough B12 as a vegan. Testing can help you identify if you are getting the recommended B12 dosage per day, or whether you may need to increase your daily intake.
Why Is Supplementing B12 Important?
To get B12 as a vegan is important to support health and reduce the risk of deficiency. Pill-free supplements are an easy and effective way to increase levels. B12 can be particularly difficult to absorb from food or tablets, because of the gut environment needed for effective absorption. Your stomach needs specific levels of a protein known as intrinsic factor, which naturally varies from person to person, making absorption unreliable.
Without intaking sufficient levels of B12 as a vegan, you may suffer the signs and symptoms of B12 deficiency. These signs of low vitamin B12 include:
- Tiredness and fatigue
- Glossitis (sore and red tongue)
- Unbalanced mood, or cognitive difficulties such as brain fogginess
- Eyesight problems
- Neurological or mobility problems, such as pins and needles
- Paler skin than usual
BetterYou oral sprays do not pass through the gut’s primary processing, and thus do not need the intrinsic factor protein to raise your B12 levels. Therefore, absorption is more reliable and you could get B12 as a vegan in a hassle-free formula.
Support Your Health with BetterYou
We pioneered oral spray and topical magnesium supplementation to support our modern diets and busy lifestyles. Whether you need an added boost from energy supplements, or helping dozing with sleep supplements; discover hassle-free nutrition with BetterYou today.
