Veganism and B12: everything you need to know
Vitamin B12 is essential for us to consume, but it is not naturally found in plant-based food. Here, we answer questions you may have on B12 and the vegan diet.
If you follow a vegan diet, the chances are you’ll have faced some questions about your vitamin B12 intake.
B12 is essential for human consumption, and deficiency can have serious consequences for our health. It is therefore imperative that we ensure we’re getting enough of the vitamin, either via supplementation or fortified foods.
The reason why vegans in particular are so often bombarded with questions about B12 is that there is a lack of plant-based sources of the vitamin. B12 is only really found in animal products like meat, dairy and eggs, and many people use this fact as proof that a vegan diet is ‘unnatural’.
For example, animal farming levy group the AHDB proclaimed that beef, pork, lamb, and dairy are “natural sources of vitamin B12, an essential vitamin not naturally present in a vegan diet,” a key message of their We Eat Balanced advertising campaign.
The issue of B12 is often put forward as an argument against veganism, and at first glance it can seem tricky to respond to.
Whether you’re a new vegan, or just want to learn more about B12, here is a rundown of what you need to know…
Always consult your doctor if you have any questions or concerns about your B12 intake
What is Vitamin B12 and where does it come from?
B12 is a vitamin that helps the body create red blood cells, DNA, and maintain a healthy nervous system.
It is produced by bacteria, rather than animals or plants, and is created by microbes in the guts of animals and excreted out. It is also found in soil, meaning many wild animals ingest it directly when eating.
Humans also produce it in our gut, but we are unable to absorb any in the process - instead it is excreted out. We also cannot get it through the plants we consume - firstly, because these aren’t generally covered in soil and manure when being sold at the supermarket and, secondly, because modern intensive farming has led to deficiency of an element called cobalt - which is essential for B12 production - in soil.
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Are there any vegan sources of B12?
The only vegan sources of B12 are fortified foods (including some cereals, as well as plant-based milks and cheeses) and supplements.
It is essential that everyone following the vegan diet ensures they get their Recommended Daily Allowance of B12 via these sources.
But what about duckweed?
There is only one known example of B12 having been found in a plant - a type of duckweed - that can be consumed by humans, in fact certain species of duckweed are commonly eaten in Asia. However, there is a lack of research into the bioavailability of duckweed B12 and its potential to provide this essential nutrient to humans.
One 2019 study trialing a high protein strain of wolffia globosa known as ‘Mankai’ concluded that it “may provide a high-quality substitute source for animal protein, and a potential bioavailable source of vitamin B12.”
Does B12 mean that veganism is unnatural?
While this argument is often put forward to vegans, the fact that we need to supplement B12 does not mean that humans are ‘naturally’ supposed to eat animal products.
Before the age of intensive farming and soil deficiency, humans would have been able to get their B12 by accidental ingestion of soil and manure in the same way as wild animals. It therefore appears that the most ‘natural’ way of consuming B12 is no longer applicable in the modern world.
And the B12 that meat-eaters get from animal products often isn’t natural at all. For the animals’ tissues, milk and eggs to contain B12, they themselves must have consumed it in the first place or have consumed enough cobalt - but most do not get either by soil intake or other normal means.
Mono-gastric animals like pigs and chickens need the vitamin in their diet to live, but the vast majority don’t have access to any soil as they live on intensive farms. B12 and cobalt supplements are commonly used by farmers, as is the use of fortified animal feed.
While grazing animals do have access to soil bacteria and cobalt, they are often unable to make the vitamin due to deficiencies in soil. Ruminants like cows and sheep are in theory able to produce their own B12 thanks to microbes in their digestive systems, but only if they have cobalt in their diets or supplemented feed. As mentioned previously, cobalt deficiency in soil has become a problem. According to a Scottish government funded advisory group, over 62 per cent of Scottish soils are at high risk of cobalt deficiency, with a further 15 per cent being at moderate risk.
As a result of the conditions in which we keep animals, coupled with shortages in the soil, most farmed animals are unable to get natural sources of B12. Both intensively raised and outdoor animals are, therefore, often supplemented with the vitamin. This means that meat-eaters who criticise vegans for their ‘unnatural’ source of B12 are indirectly getting theirs in the same way.
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What B12 supplements are available?
Many people opt to take B12 tablets, which are available to buy either on their own or as part of a multivitamin. For those who prefer not to use tablets, you can also buy sprays, which are absorbed directly into the mouth. Some people may be advised to get B12 injections by a medical professional.
There are three types of B12 available as supplements that are bio-identical with the B12 found in animal-derived products and human bodies: methylcobalamin (MeCbl), adenosylcobalamin (AdCbl), and hydroxycobalamin (OHCbl). All of these have been shown in clinical studies to improve vitamin B12 status, and are available in vegan-friendly supplements.
What vegan foods are fortified with B12?
Many vegan foods are fortified with B12, including some plant-based milk and cheeses, nutritional yeast, yeast extracts such as Marmite, and cereals. You should always check the label on these to ensure they contain it.
However, according to one study, the synthetic form of B12 that is used to fortify some foods - cyanocobalamin (CNCbl) - is the less preferred option compared to the three bio-identical forms of B12 used in supplements (see ‘What B12 supplements are available?’).
Rather than rely only on Marmite and nutritional yeast, both much-loved staples of the vegan diet, it is sensible to include a vegan-friendly B12 supplement that based on methylcobalamin, adenosylcobalamin or hydroxycobalamin.
What is B12 deficiency?
Deficiency can occur when you do not get enough B12, either by diet or supplementation.
Symptoms of B12 deficiency can come on slowly, and can take around five years to occur in an adult with no dietary B12 source. Clinical deficiency can cause anaemia or nervous system damage, and it is essential you see a doctor if you are worried.
A person deficient in B12 can experience symptoms including extreme fatigue, heart palpitations, blurred vision, memory loss, numbness, tingling of hands or feet, poor coordination, and a sore and red tongue.
While B12 deficiency is often thought of as a vegan-only problem, studies have shown that around 40 per cent of people in the western world have low or marginal B12 status, regardless of their dietary choices. It is therefore advisable that everyone is mindful of their B12 intake.
For more information on B12 deficiency, visit the NHS website.
Polly Foreman is a writer and digital journalist based in London. Since going vegan in 2014, Polly has stood firmly against all forms of animal oppression and exploitation. She is passionate about tackling misconceptions of veganism and challenging accepted norms about the way we use animals in this country.
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