Vegetarian Diet Info
Vegan Diet & Vitamin B12
Information on Vitamin B12 in a Vegan Type of Vegetarian Diet

Vegetarian Healthy Diet Program
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Vegan Diet Nutrition - Vitamin B12 in Diet - Calcium in Vegan Diet - Protein in Vegan Diet - Iron in Vegan Diet

Vitamin B12 in a Vegan Diet

Vitamin B12 is essential for good health and is a vital element in any healthy vegan diet plan. B12 is the only vitamin that is not supplied by a varied wholefood, plant-based diet, together with exposure to sun. So, because B12 is not found in plant foods, vegans and strict vegetarians need to seek other sources. Due to the range of B12-fortified foods now available, vitamin B12 deficiency is relatively rare even among long-term vegans.

Sources of Vitamin B12 in a Vegan Diet

Vegan sources of vitamin B12 include: vitamin B12 fortified cereal (eg. Nutri-Grain cereal; 1 cup provides your daily requirement), fortified soy milk, fortified meat analogues (vegetarian food products made from [eg.] soybeans to resemble meat or chicken), fortified nutritional yeast products (not baker's or brewer's yeast) and vitamin B12 supplements.

B12 Supplements for Vegans

A B12 supplement for the total vegetarian/vegan should contain an active form of cyanocobalamin or hydroxocobalamin. B12 supplement dosage should be about 5 micrograms daily.

Note: tempeh, miso, and sea vegetables are not reliable sources of vitamin B12 for vegans, due to the effects of food processing.

Vitamin B12 in a Vegan Diet - Bottom Line

In the last 60 years of vegan experimentation, only B12 fortified foods and B12 supplements have proven themselves as reliable sources of B12, capable of supporting optimal health. So if you follow a vegan diet, get B12-fortified!

See also Vegetarian Diet & Vitamin B12

Vegetarian Healthy Diet Program