Strong evidence · Vitamins & minerals
Vitamin B12
Nervous system and blood formation on a plant-based diet
Strong evidence
Multiple good studies and reviews point the same way.
B12 occurs naturally only in animal products. For vegans, fortified foods and supplements are the reliable sources. A deficiency can cause anaemia and nerve damage. People who eat animal products generally get B12 from their food.
- Dosage
- 10 µg per day or 2000 µg per week (Vegan Society); some sources advise 25 µg per day
- Timing
- Any time
- Approx. price
- €2–5 per month
Watch out
Blood tests for B12 are not always reliable in vegans; the Vegan Society names MMA as the most specific test.
Frequently asked questions about supplements
How much Vitamin B12 per day?
10 µg per day or 2000 µg per week (Vegan Society); some sources advise 25 µg per day
When should you take Vitamin B12?
Any time
Does Vitamin B12 really work?
Strong evidence. Multiple good studies and reviews point the same way.
What does Vitamin B12 cost?
€2–5 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- The Vegan Society / VeganHealth.org: what every vegan should know about vitamin B12. (guidance from a vegan organisation)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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