Do All Vegans Need to Supplement B12?

Some vegans claim there’s no need for a B12 supplement. Others say it exists in food, or that everything comes from nature and if we simply don’t wash our vegetables, we’ll get what we need.

Friends, this is not something to guess about. Science provides more than enough evidence for its importance.

Still not convinced? I asked Natalie Shemesh, clinical dietitian, and as always, she had a clear answer:

“Why is B12 important for vegans?”

All essential nutrients can be obtained from food except vitamin B12. Vitamin B12, like all vitamins, is essential and must be obtained from an external source.

It is crucial for preventing anemia and maintaining proper nervous system function. Long-term deficiency may lead to irreversible neurological damage.

Deficiency can easily be prevented by taking a B12 supplement regularly. It does not necessarily have to be taken daily if blood levels are normal. However, even when levels are normal, supplementation is important to prevent depletion of body stores.

Although some vegan foods are fortified with B12, such as breakfast cereals, plant-based milks, and nutritional yeast, the amounts are small and cannot be relied upon as a consistent and dependable source.

Considering that B12 deficiency can have serious health consequences, and that prevention is simple through supplementation, supplementing is the smartest and safest choice for vegans.

It is also important to note that, unlike iron supplements, B12 is generally very well tolerated and does not typically cause side effects such as stomach pain or constipation. Additionally, it does not have an established upper toxicity level and is not known to cause harm in supplemental doses.

Two final important points: although certain bacteria in the digestive system produce B12, they are located after the site of absorption, so they do not serve as a usable source for humans. Also, B12 deficiency is relatively common even among omnivores.

If blood tests show no deficiency, supplementation about three times per week is usually sufficient. If deficiency is present, the protocol depends on blood levels and symptoms, and consultation with a physician or dietitian is recommended.”

Natalie Shemesh – Clinical Dietitian (weight management, vegetarianism, veganism, gastroenterology, and sports nutrition)

For example, MyProtein offers B12 supplements.

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