What is Vitamin B12? Benefits, Deficiency Signs & Vegan Sources

What is Vitamin B12?

Vitamin B12 is an essential water-soluble vitamin that plays a vital role in keeping your body healthy. Also known as cobalamin, it helps your nervous system function properly, supports the production of red blood cells, contributes to normal energy metabolism and is involved in the formation of DNA.

Unlike many other vitamins, vitamin B12 is naturally produced by bacteria rather than plants or animals. While animal products often contain B12 because animals accumulate it through their diet or supplementation, naturally occurring vegan sources are extremely limited. This is why people following a vegan lifestyle are encouraged to consume B12-fortified foods or take a reliable vegan vitamin B12 supplement.

At The Vegan Wellness Co., we believe everyone should be able to thrive on a plant-based diet with the right nutritional support.

What Does Vitamin B12 Do for Your Body?

Vitamin B12 is involved in several essential functions throughout the body, including:

Supports Energy Production

Vitamin B12 contributes to normal energy-yielding metabolism, helping your body convert food into usable energy. While it doesn't provide an instant energy boost, maintaining healthy B12 levels can help reduce tiredness and fatigue caused by deficiency.

Maintains a Healthy Nervous System

Your nerves rely on vitamin B12 to maintain the protective myelin sheath that surrounds nerve fibres. Adequate B12 intake supports normal neurological function and helps keep your nervous system working efficiently.

Helps Form Red Blood Cells

Vitamin B12 is essential for producing healthy red blood cells. Without enough B12, red blood cells become larger than normal and are less effective at carrying oxygen around the body, which can lead to anaemia.

Supports Cognitive Function

Vitamin B12 contributes to normal psychological function and plays a role in maintaining memory, concentration and overall brain health.

Contributes to DNA Formation

Every cell in your body depends on vitamin B12 for DNA synthesis, making it essential for growth, repair and healthy cell division.

Why Is Vitamin B12 Important for Vegans?

Since reliable natural plant-based sources of vitamin B12 are scarce, vegans are at a greater risk of deficiency if they don't regularly consume fortified foods or supplements.

Fortunately, maintaining healthy B12 levels is straightforward with a high-quality vegan supplement or foods that have been fortified with vitamin B12.

Many health organisations recommend that people following a vegan diet ensure they have a dependable source of B12 every day or take a supplement that provides an adequate weekly intake.

💭 Frequently Asked Questions

What foods are rich in B12?

Natural plant foods generally do not provide reliable amounts of vitamin B12. Instead, vegans should choose foods that have been fortified with B12, such as:

• Fortified plant milks
• Fortified breakfast cereals
• Nutritional yeast fortified with vitamin B12
• Some vegan meat alternatives
• Fortified dairy-free yoghurts

While these foods can help increase your intake, many vegans find it easiest to maintain healthy levels by taking a vegan vitamin B12 supplement as part of their daily routine.

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What is the best time to take vitamin B12?

Vitamin B12 can be taken at any time of day. Many people prefer taking it in the morning with breakfast simply because it's easier to remember as part of a daily routine.

Water-soluble vitamins like B12 can generally be taken with or without food although following the instructions on your chosen supplement is always recommended.

The most important factor here isn't the time of day, it's taking it consistently.

What are the signs of low vitamin B12?

A vitamin B12 deficiency can develop gradually sometimes over several months or even years.

Some common signs may include:

• Persistent tiredness or fatigue
• Weakness
• Pale skin
• Pins and needles in the hands or feet
• Difficulty concentrating
• Memory problems
• Dizziness
• Shortness of breath
• A sore or swollen tongue

If you think you may have a vitamin B12 deficiency it's important to speak to your GP or healthcare professional, who may recommend a blood test to assess your levels.

What are the symptoms of a B12 deficiency in women?

The symptoms of vitamin B12 deficiency are generally the same in both women and men. However, women may be more likely to notice symptoms during pregnancy or while breastfeeding when your nutritional requirements can change significantly.

Symptoms may include:

• Extreme fatigue
• Weakness
• Brain fog
• Mood changes
• Tingling or numbness in the hands and feet
• Headaches
• Difficulty concentrating
• Pale skin
• Breathlessness

Women who are pregnant, planning pregnancy or breastfeeding should ensure they consume adequate vitamin B12 as part of a balanced vegan diet and follow healthcare guidance regarding supplementation.

Can you take too much vitamin B12?

This is a great question! Vitamin B12 has a very good safety profile. Because it is water-soluble, your body typically excretes any excess through urine rather than storing large amounts so it's generally safe to consume in larger levels than some other nutrients. 

There is currently no established upper safe limit for vitamin B12 in healthy adults, and toxicity from supplementation is considered extremely rare.

However, it's always sensible to follow the dosage instructions provided with your supplement unless advised otherwise by a healthcare professional.

Methylcobalamin vs Cyanocobalamin 

It’s important to know that not all vitamin B12 supplements are equal and contain the same form of B12.

Our Vegan Multivitamin contains high-strength methylcobalamin, the active form of vitamin B12 that's ready for the body to use and much more easily absorbable than cyanocobalamin (the non-active form).

To learn more about the different forms of vitamin B12, read our guide: Vitamin B12 for Vegans: Methylcobalamin vs Cyanocobalamin – What's the Difference?

Supporting Your Health on a Vegan Diet

Vitamin B12 is one of the most important nutrients to consider when following a vegan lifestyle. Fortunately, maintaining healthy levels is simple with fortified foods and a quality vegan vitamin B12 supplement.

Whether you're new to plant-based living or have followed a vegan lifestyle for years, ensuring you have a reliable source of vitamin B12 is an easy step that supports your energy, nervous system, red blood cell formation and overall wellbeing.

To help you cut through the confusion, we've created the perfect solution to your B12 needs:

Alongside max-strength vitamin B12, our advanced Vegan Multivitamin also provides:

• 200% of your daily Vegan vitamin D3 (From Lichen)
• 200% of your daily Iron
• 200% of your daily Zinc
• 200% of your daily Iodine and
• 50% of your daily Calcium 
  

A complete blend of essential vitamins and minerals to support everyday health

Instead of buying several separate supplements, you can support your daily nutritional needs with two convenient capsules per day.

At The Vegan Wellness Co., we're passionate about making vegan nutrition simple, effective and accessible, helping you feel your best every day.

This article is for information only and should not replace professional medical care. If you have a health condition, or are taking any medications, are pregnant or breastfeeding, please check with your GP or healthcare professional before trying any food supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Always check the ingredients for allergens if you have any food allergies or intolerances.