how much b12 per day should a vegan take

How Much B12 Per Day Should a Vegan Take? Let’s Find Out!

Vegans are often faced with the question of how much B12 per day they should take. It is hard to determine the exact amount of B12 needed daily, as individual needs may differ. In this blog post, we’ll provide expert-recommended daily allowances of Vitamin B12 for vegans, explore which foods contain it and determine whether supplements are necessary or not. We’ll also look at whether supplements may be necessary for those following a vegan diet or not – no more guesswork. So if you’re wondering, “how much b12 per day should a vegan take?” read on and find out.

Table of Contents:

How Much B12 Should Vegans Take Per Day?

Vegans must obtain Vitamin B12 from a supplement or fortified food, as it is not present in plant-based foods. To ensure they get enough of this vital vitamin, vegans should take a daily supplement or eat fortified foods to meet their recommended dietary allowance (RDA). The recommended amount of Vitamin B12 for grown-ups 19 and up is 2.4 mcg each day. For expectant and nursing mothers, the RDA is greater than for adults; it increases to 2.6 mcg daily while lactating women require a bit more at 2.8 mcg per day.

Fortified nutritional yeast and some breakfast cereals are good sources of vegan B12 but may still not provide enough of the vitamin on their own. Therefore, to ensure adequate daily intake of B12, many vegans supplement their diet with cyanocobalamin – a form readily absorbed by the body.

Those following a strictly vegan diet should pay particular attention to their food intake and look out for signs of low B12 levels, such as fatigue or elevated homocysteine levels in the blood stream which could indicate deficiency symptoms if left unchecked over time. Eating animal products will give you higher amounts of Vitamin B12 than eating only plant-based foods so it’s important to consider adding small amounts into your diet if possible, even if you don’t want to go full vegetarian/vegan just yet.

Vegans must be mindful of their Vitamin B12 intake, as it is not always easy to obtain from plant-based sources. Experts have detailed info on the necessary Vitamin B12 intakes for vegans.

Key Takeaway: Veganism requires the daily intake of Vitamin B12 to meet RDA levels, which can be obtained through fortified foods or supplements. Vegans should consider taking a Vitamin B12 supplement and monitor their levels for any signs of deficiency, or alternatively, opt to include small amounts of animal products into their diet.

What Are the Recommended Daily Allowances of Vitamin B12 for Vegans?

yoghurt with nut toppings

It is advisable to consult a doctor regarding individual needs, such as age or pregnancy status, in order to determine the appropriate RDA of vitamin B12. For strict vegans who don’t consume any animal products whatsoever, supplementation is highly recommended to ensure adequate intake of this critical vitamin every day.

As vegans, it is essential to be aware of the recommended daily allowances of Vitamin B12 in order to maintain good health. Having knowledge of Vitamin B12-rich foods is beneficial to ensure adequate intake and overall well-being.

Key Takeaway: Vegans must ensure they are obtaining their recommended daily allowance of Vitamin B12 (2.4 micrograms per day for adults aged 19 and over) through reliable sources in order to supplement their diet accordingly. Fortified foods such as nutritional yeast flakes, fortified cereals, non-dairy milk, dietary supplements and energy bars can provide adequate daily intake for vegans looking to hit the mark on this essential nutrient.

What Foods Contain Vitamin B12?

Vegans and vegetarians require Vitamin B12 since it is not present in plant-based foods. Vitamin B12 helps make red blood cells, which carry oxygen throughout the body. A lack of vitamin B12 can cause numerous medical problems, including exhaustion, gloominess, nerve harm and anaemia.

Fortunately, there are plenty of vegan options to obtain the necessary vitamin B12. These include fortified nutritional yeast and plant-based milk, as well as some breakfast cereals that may be enriched with this essential nutrient; however, one should check labels carefully for adequate amounts per serving. 

Mushrooms and seaweed may contain small amounts of vitamin B12, but their variability makes them an unreliable source for vegans to meet the RDI. The NIH recommends a daily intake of 2.4 mcg/day for adults over 19 years old to meet their RDI for vitamin B12, given that strict vegans abstain from consuming animal products.

Vegans need to be conscious of what food sources contain Vitamin B12, as it is typically found in animal products. Vegans may need to turn to supplementation in order to get the Vitamin B12 their bodies require. Next, we’ll explore whether or not vegan diets require supplementation with Vitamin B12.

Key Takeaway: Vegans need to make sure they’re getting enough Vitamin B12 in their diet, whether through fortified plant-based items such as nutritional yeast and milks or via supplements if needed. The recommended daily intake of vitamin B12 for adults is 2.4 mcg day according to the NIH.

Are Supplements Necessary for Vegans?

Given that fortified cereals, nutritional yeast flakes, and certain types of algae may not provide enough vitamin B12 to meet the RDA on a regular basis, vegans might need to supplement their diets in order to hit the recommended daily allowance. Given the potential difficulty of meeting RDA for vitamin B12 through fortified cereals, nutritional yeast flakes, and certain types of algae alone, vegans should consider supplementing their diets with vegan-friendly sources.

Vegans can further bolster their Vitamin B12 intake by consuming probiotic yoghurt or taking a multivitamin with added vitamins and minerals like zinc or iron, which facilitates the absorption of Vitamin B12 into one’s system more efficiently than if taken separately. Idiomatically speaking, vegans may want to ‘play it safe’ and ensure they are not missing out on this essential nutrient by incorporating these additional measures into their diets.

Key Takeaway: Vegans should strive to consume the RDA of Vitamin B12, which is 2.4 micrograms per day, for optimal health. Vegans should consider consuming fortified cereals, nutritional yeast flakes or a multivitamin with added minerals for optimal absorption of Vitamin B12.


Vegans must be mindful of their Vitamin B12 intake, as it is vital for optimal health. Vegans require an intake of 2.4 mcg/day of B12 to meet the recommended daily allowance; this can be sourced from fortified edibles or supplementation if necessary. Taking the time to understand what foods contain b12 and how much b12 per day should a vegan take will help keep your body healthy and functioning optimally.

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