Do you need Vitamin B12 for Veganism?

Do you have questions about veganism and vitamin B12? We'll explain if you need to supplement, how to do it, and why it's not a problem.

Have you ever wondered if you need to take vitamin B12 supplements as a vegan? You’re not alone. This question comes up again and again among those who are making the transition to a plant-based diet or are simply curious about the topic.

But is it true? Does it depend on the individual case? Are more supplements needed?

So let’s answer this question with scientific evidence and a little vegan logic, all in a friendly, clear, and non-scaremongering tone.

What is vitamin B12 and why is it important?

Vitamin B12 (or cobalamin) is an essential vitamin for the nervous system, red blood cell formation, and DNA synthesis. A deficiency can lead to megaloblastic anemia, fatigue, memory loss, neurological disorders, and more.

Where is vitamin B12 found?

Here’s the key fact: B12 is not produced by animals or plants. It is synthesized by bacteria that live in the soil and in the intestines of some animals. That’s why B12 is naturally present only in animal products: meat, fish, eggs, and dairy products.

Before, when we ate foods without much industrial processing, we could ingest B12 indirectly. But today, even many omnivores have deficiencies.

So… do vegans need to supplement?

Yes. If you follow a 100% vegan diet, you need to supplement with vitamin B12. It’s not a flaw of veganism; it’s a technical and biological necessity that’s easily solved with a pill (or drops).

And no, it’s not optional. It’s not okay to say “I eat a very varied diet” or “I don’t need it because I get tested and I’m fine.” B12 deficiency can take years to show symptoms of deficiency, but the damage may already be done to the nervous system.

Precisely for ethical reasons, vegans should supplement: to avoid animal suffering and to protect their health without contradictions.

Which supplement should I take and how much?

According to the Spanish Vegetarian Union and other scientific entities:

• ✅ You can take a weekly supplement of 2000 mcg
• ✅ Or, a daily dose of 25 to 100 mcg

There are supplements in pill, drop, or spray form, and even some fortified foods (although these are not usually sufficient on their own). Always look for methylcobalamin or cyanocobalamin, both valid and safe.

What if I eat eggs or cheese? What if I’m vegetarian?

If you’re not a strict vegan and consume dairy or eggs occasionally, you may be somewhat covered… but not completely.

Most experts agree: prevention is better than cure. Supplementation is cheap, easy, and prevents serious risks. Some doctors even recommend supplementation for everyone over 50, whether vegan or omnivorous.

Are there other supplements a vegan should take?

It depends. A well-planned vegan diet can be very complete. Even so, it’s worth keeping an eye on:

• Vitamin D: if you don’t get much sun
• Omega-3 (EPA and DHA): ideal if you don’t eat nuts or seeds daily
• Iron, iodine, zinc: depending on your specific diet

But be careful: the only mandatory supplement is B12. The rest is evaluated on a case-by-case basis.

And isn’t this unnatural? Isn’t it a weak point of veganism?

This is one of the most common criticisms, but let’s think about it carefully.

Nowadays, the entire food system is artificial. Farm animals also receive B12 supplements. So if you eat meat, you are indirectly supplementing yourself via another living being.

Isn’t it more logical and ethical to take the supplement directly, without going through animal exploitation?

“We want to position the blog on Google to reach users who may be thinking about becoming vegetarian or vegan, or who are simply curious about this topic.”

Precisely these kinds of doubts can be a gateway. Talking about B12 isn’t meant to scare or dissuade, but to inform and empower. Being vegan is easier and more accessible than it seems.

Conclusion: yes, you need vitamin B12 if you’re vegan. And that’s not a problem.

Vitamin B12 isn’t a vegan trap. It’s a technical consideration that’s easy to solve with a supplement that costs less than €10 a month. Don’t let misinformation stop you.

Informing yourself is part of the change. So is supplementing.

At Shlen, we promote a conscious, tasty, and sustainable vegan lifestyle. And also an informed one. Because choosing what you eat well is also choosing how you live well.