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.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
