11 Dec 2025 6 min read

Best Vitamins for Vegans

Vitamin B12

Vitamin B12 is essential for nerve health, DNA synthesis, and red blood cell formation. It is especially critical for vegans because plant-based diets contain little to no active B12. Authoritative health bodies such as the Vegan Society, NHS, and USDA universally recommend supplementation for vegans to prevent irreversible neurological and hematological issues. Reliable vegan sources include fortified foods like plant milks, cereals, and nutritional yeast, as well as supplements.

Recommended supplementation for vegans is either a daily intake of 10–25 mcg or a weekly dose of around 2000 mcg. Absorption is best when taken in smaller daily amounts or a larger weekly dose. Preferred supplement forms are methylcobalamin or cyanocobalamin. Side effects at recommended doses are rare but can include headache, nausea, diarrhea, weakness, or tingling sensations. Safety considerations include avoiding excessive intake above 5000 mcg per week and awareness of possible interactions with certain medications such as metformin and proton pump inhibitors.

Certified vegan products are preferred to ensure suitability. Consistent supplementation is necessary to maintain adequate vitamin B12 levels and avoid deficiency symptoms such as fatigue, nerve damage, and anemia. Vegans are at risk of deficiency without supplementation or fortified foods, as natural vegan sources are unreliable. The supplementation is a crucial, safe, and effective practice for maintaining optimal health in vegans.

Top Recommended Supplements

Nature Made Sublingual Vitamin B12 1000 mcg
Garden of Life Organic Whole Food B-12 Spray
Future Kind Vegan Essential Multivitamin
HUM B12 Turbo
Jarrow Formulas Methyl B12 1000 mcg Chewable Tablets
NOW Foods Methyl B-12 1000 mcg Lozenges
Vitacost Liquid Vitamin B12

Key Benefits

Prevents anemia and nervous system damage by ensuring adequate Vitamin B12 levels, which is critical for vegans due to lack of active B12 in plant-based diets.
Supports nerve health and DNA synthesis, essential for neurological function and blood cell production.
Helps maintain healthy homocysteine levels, reducing risk of cardiovascular disease, stroke, and pregnancy complications.
Prevents deficiency symptoms such as fatigue, nerve damage, tingling, and anemia.
Provides reliable vegan sources through fortified foods and supplements, addressing the absence of natural plant-based B12.
Supports optimal health during pregnancy and breastfeeding, and proper infant development.
Flexible dosing options (daily or weekly) with good absorption ensure consistent B12 maintenance.
Minimizes risk of irreversible neurological and hematological damage with consistent supplementation.

Evidence-Based Pros

Vitamin B12 supplementation is essential for vegans to maintain optimal nerve health and prevent irreversible neurological damage, including peripheral neuropathy and cognitive impairments. It supports DNA synthesis and red blood cell formation, preventing megaloblastic anemia and related fatigue. (veganhealth.org, pmc.ncbi.nlm.nih.gov)
Supplementing with Vitamin B12 helps maintain healthy homocysteine levels, which is important because elevated homocysteine is linked to increased risks of cardiovascular disease, stroke, cognitive decline, and early mortality. Vegans who supplement with B12 have been shown to have healthy homocysteine levels compared to those who do not supplement. (veganhealth.org)
Vitamin B12 supplementation improves functional vitamin B12 status biomarkers (serum B12, holotranscobalamin, methylmalonic acid, and total homocysteine) in vegans, indicating effective reversal of deficiency and improved metabolic function. (onlinelibrary.wiley.com)
Supplementation is associated with better arterial endothelial function in deficient vegetarians and vegans, suggesting cardiovascular benefits. (mdpi.com)
Vitamin B12 supplementation is a safe and effective practice for vegans, with rare side effects at recommended doses, and is supported by authoritative health bodies like the Vegan Society, NHS, and USDA. (veganhealth.org)

Evidence-Based Cons

Taking high doses of vitamin B12 might cause side effects such as headache, nausea, diarrhea, weakness, and tingling sensations in the hands and feet. (Mayo Clinic)
Having vitamin B12 levels that are too high may raise the risk of getting cancer or breaking a hip. (Mayo Clinic)
Certain medications can interfere with vitamin B12 absorption, including aminosalicylic acid, antiseizure medicines (phenobarbital, phenytoin, carbamazepine), colchicine, metformin, gastric acid inhibitors (omeprazole, lansoprazole), vitamin C supplements, and bile acid sequestrants. (Mayo Clinic)
Vitamin B12 deficiency symptoms can be severe and include anemia, nerve damage, and neurological issues, but these are due to deficiency rather than supplementation. (The Vegan Society)
Excessive intake above 5000 mcg per week should be avoided despite lack of evidence for toxicity from higher amounts. (The Vegan Society)

Dosage Guidelines

For vegans, Vitamin B12 supplementation is recommended at a daily dose of 10–25 micrograms or a weekly dose of around 2000 micrograms. Absorption is best when taken in smaller daily amounts or as a larger weekly dose. Consistent supplementation is crucial to maintain adequate levels and prevent deficiency symptoms such as fatigue, nerve damage, and anemia. Certified vegan products are preferred, and intake should not exceed 5000 micrograms per week to avoid potential side effects. Side effects at recommended doses are rare but may include headache, nausea, diarrhea, weakness, or tingling sensations.

Safety Considerations

Vitamin B12 supplementation is generally considered safe for vegans when taken at recommended doses. The typical recommended daily intake for adults is 2.4 mcg, with vegans advised to take either 10–25 mcg daily or a weekly dose of around 2000 mcg to ensure adequate absorption. Intake above 5000 mcg per week is not recommended despite a lack of evidence for toxicity at higher levels, to avoid potential risks.

Side effects at recommended doses are rare but may include headache, nausea, diarrhea, weakness, and tingling sensations in the hands and feet. Excessively high B12 levels have been linked in some studies to increased risks such as cancer or bone fractures, though these findings are not definitive.

Vitamin B12 can interact with certain medications that reduce absorption, including aminosalicylic acid, antiseizure drugs (phenobarbital, phenytoin, carbamazepine), colchicine, metformin, gastric acid inhibitors (omeprazole, lansoprazole), vitamin C supplements, and bile acid sequestrants. Vegans taking these medications should monitor their B12 status closely and may require adjusted supplementation.

Certified vegan products are preferred to ensure suitability and avoid allergens or non-vegan additives. Supplements should be taken consistently to maintain adequate levels and prevent deficiency symptoms such as fatigue, nerve damage, and anemia.

Special considerations for vegans include the necessity of supplementation or consumption of fortified foods, as natural plant-based sources of active B12 are unreliable. Regular monitoring of B12 status is advised, especially for long-term vegans, pregnant or breastfeeding women, and those with absorption impairments.

Overall, Vitamin B12 supplementation is a crucial, safe, and effective practice for vegans to maintain optimal neurological and hematological health, with minimal risk when guidelines are followed.

Common Side Effects

Common side effects of Vitamin B12 supplementation for vegans, when taken at recommended doses, are rare but may include headache, nausea, diarrhea, weakness, and tingling sensations in the hands and feet. These side effects are generally mild. It is important to take certified vegan supplements consistently to maintain adequate levels and avoid deficiency symptoms such as fatigue, nerve damage, and anemia. Excessive intake above 5000 mcg per week should be avoided, and potential interactions with certain medications should be considered.

Product Selection Advice

When selecting Vitamin B12 supplements for vegans, it is important to choose certified vegan products to ensure they contain no animal-derived ingredients and are suitable for vegan use. Preferred supplement forms include methylcobalamin and cyanocobalamin, with cyanocobalamin showing better efficacy in maintaining active B12 levels. Recommended dosing for vegans is either a daily intake of 10–25 mcg or a weekly dose of around 2000 mcg, with absorption optimized by taking smaller daily doses or a larger weekly dose. Supplements should be taken consistently to maintain adequate B12 levels and prevent deficiency symptoms such as fatigue, nerve damage, and anemia. Look for products with minimal additives or fillers, especially if you have allergies or sensitivities. Certified vegan products often carry labels from recognized organizations like the Vegan Society. Avoid exceeding 5000 mcg per week to prevent potential side effects. Be aware of possible interactions with medications such as proton pump inhibitors, H2 blockers, and metformin that may affect B12 absorption. When relying on fortified foods, carefully check labels to ensure sufficient B12 content. Overall, select reputable brands that provide clear dosage instructions, use effective B12 forms, and have appropriate vegan certifications to ensure safety and efficacy.

Integration Tips

Vegans can easily integrate Vitamin B12 supplementation into their daily routines by choosing one of three effective methods: (1) consuming fortified foods two to three times daily to achieve at least 3 mcg of B12, such as fortified plant milks, soy products, or breakfast cereals; (2) taking a daily B12 supplement providing at least 10 mcg; or (3) taking a weekly B12 supplement providing around 2000 mcg. Since B12 absorption is best in smaller doses, daily intake is generally preferred, but weekly high-dose supplementation is a convenient alternative. Supplements should be chewed or allowed to dissolve in the mouth for better absorption and stored in opaque containers to maintain potency. Consistency is key to maintaining adequate B12 levels and preventing deficiency symptoms. Reading labels on fortified foods helps ensure sufficient intake. Avoid exceeding 5000 mcg per week as a safety precaution. These options provide flexibility to fit individual preferences and lifestyles, making it easy and safe for vegans to maintain optimal B12 status.