For information only. Products do not replace diagnosis, treatment or a varied diet. Seek professional advice for symptoms, pregnancy and use by children.
Vitamin B12 occurs naturally only in foods of animal origin. That is why vegans and many vegetarians need fortified food or a supplement. Adults need about 2.4 micrograms a day, pregnant women about 2.6. This is general information.
How to secure B12
- Read the label of fortified plant drinks, cereals and nutritional yeast and look for the B12 amount per serving.
- Work out how much B12 you get in a day by adding up such products.
- If you cannot reliably reach the needed amount, consider a supplement.
- Plant food has no B12 unless fortified, so do not rely on seaweed or fermented products without checking the label.
Supplement
You can compare Forever B12 Plus as a vitamin B12 supplement with folic acid by the amount on the label. Folic acid can mask a B12 deficiency, so agree a supplement with your doctor if you suspect one.
When to see a doctor
Tiredness, tingling in hands and feet, pallor, headache or memory problems can have different causes. Talk to your doctor about a blood test. Pregnant and breastfeeding women on a plant based diet in particular need advice, because deficiency can harm the child.
A practical weekly step: list all the fortified products you eat and the B12 amount per serving. Add them up per day to see whether you fall below the recommended intake. This gives you a real picture before deciding on a supplement.
If you have been vegan for a long time, tell your doctor at your next check up.
Sources: NIH ODS Forever Living.
Common questions
Are yeast and seaweed enough?
Not necessarily. Enough B12 reliably comes only from fortified products or a supplement, after checking the label.
Do I need a blood test?
If you have symptoms or have been plant based for long, talk to your doctor about a test and advice on a supplement.
