Vitamin B12 for Vegans: Why You Need It and How to Get It

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Updated November 1, 2026

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Quick answer: Vitamin B12 is found naturally almost only in animal foods, so vegans need fortified foods (like some plant milks, cereals and nutritional yeast) or a B12 supplement. The NIH lists the recommended amount for adults as 2.4 micrograms a day.

B12 is the one nutrient every vegan should plan for.

How much

Group	Recommended daily amount (NIH)
Adults	2.4 mcg
Pregnancy	2.6 mcg
Breastfeeding	2.8 mcg

Sources for vegans

Fortified plant milks
Fortified breakfast cereals
Fortified nutritional yeast
B12 supplements or multivitamins

Signs of low B12

The NIH notes deficiency can cause tiredness, weakness, anemia and nerve problems such as numbness and tingling. A doctor can test your levels.

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Vitamin B12 supplements
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Fortified nutritional yeast
Cheesy topping with B12.
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This is general nutrition information, not medical advice. If you're pregnant, breastfeeding, feeding children or managing a health condition, talk with a doctor or registered dietitian about your diet.

Frequently asked questions

Do vegans need to take B12?

Yes, vegans need B12 from fortified foods or supplements, according to the NIH and dietetics organizations.