The Best Vegan B12 Supplement to Support a Plant-Based Diet

What Puts You at Risk for B₁₂ Deficiency?

As a vegan, you're aware that B₁₂ is found in eggs, meat, poultry, dairy products, and other animal products, but where does B₁₂ come from anyway?

Ironically, B₁₂ is the by-product of a bacteria that grows on plants. So why can't vegans get enough B₁₂ naturally? 

In a perfect world, we would be able to get plenty of B₁₂ from plants, but years of industrial agricultural practices (over farming, pesticides, etc.) have left us with soil that's lacking nutrients. Furthermore, our water sources are treated to kill all bacteria, even the ones that produce vitamin B₁₂. Making matters worse, our obsession with clean food has led us to wash our fruits and vegetables numerous times prior to consumption.

Since plants don't make B₁₂ and it's no longer present in reasonable small amounts in our soil and water, a vegan diet is typically supplemented with vegan foods fortified with vitamin B₁₂, like non-dairy milk, meat substitutes, cereals, energy bars, and nutritional yeast. 

Fortified foods often contain low doses of vitamin B₁₂, so make sure you check the labels to see if you're getting the vitamins you need from the food you eat.

Unfortunately, the majority of fortified foods also have low-quality B₁₂ sources and are poorly absorbed. This is due to both the limited bioavailability of B₁₂ and malabsorption in our GI tract.[1] That's why those most committed to the vegan lifestyle choose a high-quality, pill-free supplement for maximum absorption of B₁₂.

Why is vitamin B₁₂ so Important?

B₁₂ plays an integral role in your body's ability to make red blood cells. When your body doesn't have enough red blood cells, your organs and tissues don't get enough oxygen. And if they don't get enough oxygen, your body won't work as well.[2]

We also need B₁₂ to make DNA, nerves, and to help perform other vital functions. 

The average adult should get at least 2.4 micrograms of B₁₂ every day. The body can't make B₁₂, so if you're not getting it from food (as is the case with most vegans), you have to get it from supplements.

Most vegans don't consume enough B₁₂ to meet their needs, and others can't absorb enough of it, especially if they aren't taking quality vegan B₁₂ supplements.[3] The older we are and the longer we're on a vegan diet, the more common B₁₂ deficiencies.[4]

What Are the Symptoms of B₁₂ Deficiency?

A deficiency is often slow to develop, especially as it pertains to B₁₂. But it can also come on quickly, especially if you've made sudden changes in your diet. 

Some of the B₁₂ deficiency symptoms are listed below:

• Anemia
• Difficulty walking
• Weakness
• Fatigue
• A swollen, inflamed tongue
• Cognitive problems
• Memory loss
• Decreased appetite
• Numbness or tingling in hands and feet
• Diarrhea
• Nausea
• Fast heart rate
• Irritability

B₁₂ deficiencies can take years to manifest and can cause permanent nerve damage and blood diseases, so early detection is essential. The good news is most vegans consume enough B₁₂ to avoid permanent or long-term nervous system damage; it's the other sneaky symptoms and health problems that can go undetected for months or years. 

Can a Blood Test Confirm a Deficiency?

A blood test can surely prove whether or not you have a B₁₂ deficiency, but many doctors still rely on blood B₁₂ levels and blood counts. However, for vegans, these tests can also be unreliable. 

For example, some plants, including algae, contain B₁₂ analogs. They imitate true B₁₂, which can affect the B₁₂ blood levels measured in the test. High folate intake is another factor that can affect B₁₂ blood count levels, and suppress anemia blood count markers for B₁₂ deficiency. As a result, they aren't detected in the blood counts.

The best option as a vegan is to work with a doctor that understands vegan nutrition and can perform more specialized blood homocysteine testing or MMA testing. These specific blood and urine tests will better inform the doctor of your B₁₂ levels. 

What Are the Different Types of B₁₂ Supplements?

B₁₂ comes in multiple forms when it's taken as a supplement. Here are the primary three, which you are most likely to see in fortified plant foods and supplements.

1. Methylcobalamin

Methylcobalamin is a synthetic form of B₁₂, and it's made in a lab. It's the easiest to use, and it's what some of the best B₁₂ for vegans are made from.

2. Cyanocobalamin

Cyanocobalamin is another synthetic form of B₁₂, and it's also made in a lab. It's harder for the body to absorb if you have certain genetic conditions that are expressed (like MTHFR) and takes more energy to convert it into a more usable form, so it's used less than Methylcobalamin in supplements.

3. Adenosylcobalamin

Adenosylcobalamin is the least stable form of B₁₂, which is why it's rarely used in supplements. However, it has the ability to give you a strong energy boost.

How Much Do You Need Daily?

The recommended daily intake of vitamin B₁₂ for both women and men is 2.4 mcg, which isn't a lot. Studies have shown that taking daily oral supplements of up to 2 mcg is both safe and effective in treating a deficiency. 

Because B₁₂ is a water-soluble vitamin, it's generally considered safe, even in higher doses.[5]

Your body doesn't absorb any of the excesses in a supplement. From a 1,000 mcg B₁₂ supplement, your body only absorbs about 13 mcg and flushes out the excess through urination.

Stay Away from Pills

The reason why pills aren't optimal as it pertains to dosing your body with B₁₂ is that B₁₂ is poorly absorbed when consumed in pill form.

A dissolving tab or film that dissolves under your tongue, on the other hand, enables B₁₂ absorption through the capillaries in your mouth and can be very effective.

A liquid vitamin is yet a better choice, but a new type of gel supplement called a MICROGEL™ is the best choice. 

With a gel supplement, you can add it to your food, put in in smoothies, mix it into your water, or just squeeze it straight into your mouth.

Plus, with a multivitamin gel, there are no fillers, binding glues, or coatings to worry about putting into your body – it's a more natural approach.

What Are the Best B₁₂ Supplements for Vegans?

The best vegan B₁₂ supplements are vegan-friendly, contain other synergistic vitamins, and include other vitamins vegans need. Even though you may be eating the best plant-based diet you could imagine, it's still important to take your supplements.

You want a supplement that can be immediately absorbed into the body, not one that comes in a pill. The problem with pills is that they take too long to disintegrate (and most of the nutrient particles inside the pill will not dissolve), so you aren't really absorbing all the nutrients promised on the label.

Most pill-based supplements contain fillers, binders, coatings, high fructose corn syrup and other genetically modified sweeteners that can block vitamin absorption and lead to other problems like weight gain.

The safest and most enjoyable way to consume your vitamins is by opting for a gel that is both tasty and free of things like artificial flavors, wheat, shellfish, nuts, dairy, eggs, and other animal by-products.

Plus, most people hate swallowing pills, so they skip days, which can ultimately lead to vitamin deficiencies.

For example, Healthycell's Vegan Essentials supplement is free of pesticides, metals, herbicides, residual solvents, and other toxic elements. It's also cruelty-free and sustainably sourced. And Healthycell worked hard to make sure you can recycle 100% of the packaging. Even the individual gel packs are recyclable via TerraCycle.

Committing to a vegan lifestyle is rewarding, but it requires more planning than any other diet. In addition to B₁₂, there are 8 other supplements vegans need. Vitamin D, omega fatty acids (DHA, EPA), zinc, iron, iodine, choline, certain amino acids, and calcium are all additional nutrients in which vegans are either low or deficient. That's why it's so important to take a multivitamin specifically made for vegans that tackles all those potential areas of deficiency.

The Best Vegan B₁₂ Supplement Is Healthycell's Vegan Essentials

Vegans don't just need vitamin B₁₂. They also need their dose of daily vitamins like vitamin D, omega-3 fatty acids (DHA, EPA), zinc, iron, iodine, choline, certain amino acids, and calcium, amongst others.

The best vegan B₁₂ supplement is one that includes the proper daily dose of all the nutrients. It's also one that doesn't come in pill form and is free of harmful toxins like pesticides and harsh additives.

You've taken the time to live a healthy lifestyle full of healthy foods. Do the same with a supplement that will benefit your mind and body and help you stay healthy and energized long into the future.

With more than 30 premium ingredients, Vegan Essentials is the only complete supplement specifically formulated for vegans, with extra support for hair, skin, nails, brain, bones, immunity, and muscle mass. But just as important, Vegan Essentials is made with new MICROGEL maximum absorption technology so you can be sure you're body is getting the nutrients you need to thrive on a plant-based diet.

To your health,

Dr. Vincent Giampapa, MD, FACS
Visiting Scholar, The Sinclair Lab
Harvard University, Boston, MA
Cell Aging Researcher & Author
Director, Cell Health Institute