Most nutrition advice comes with caveats and counter-arguments. B12 doesn't. It's one of the very few points where plant-based dietitians, the NHS and the Vegan Society all say the same thing: if you're not eating animal products, you need a reliable source, and food alone probably isn't it.

That's unusually clear-cut for this field, so it's worth understanding why.

Why B12 is the awkward one

Vitamin B12 isn't made by plants or animals. It's made by bacteria. Animals accumulate it through their gut bacteria and their food, which is why it turns up reliably in meat, fish, eggs and dairy — and essentially nowhere in the plant kingdom in a form you can count on.

Historically, humans got a bit incidentally from soil residue on unwashed vegetables and untreated water. Modern hygiene, quite sensibly, removed that route. Which leaves fortified foods and supplements.

B12 contributes to normal energy-yielding metabolism, normal red blood cell formation, normal function of the nervous system, and the reduction of tiredness and fatigue. Those are the authorised EU and UK claims, and they're a fair summary of why it matters.

The sources that don't count

A handful of foods get recommended online as plant B12 and shouldn't be relied on:

• Spirulina and most algae — contain pseudo-B12 analogues that your body can't use, and which may even interfere with absorption of the real thing.
• Tempeh, miso and other ferments — amounts are tiny and wildly inconsistent between batches.
• Mushrooms — trace amounts at best, nowhere near a daily requirement.
• Unwashed home-grown veg — not a plan. Please wash your vegetables.

The genuinely reliable plant-based routes are fortified foods — nutritional yeast, fortified plant milks, some breakfast cereals and yeast extracts — and supplements.

Fortified foods vs a supplement

Fortified foods work, but they require consistency. A splash of oat milk in one coffee isn't a meaningful serving, and fortification levels vary between brands and even between a brand's own variants. The barista oat milk often isn't fortified when the standard one is.

A supplement takes the variability out. You know what you're getting, it's the same every day, and it doesn't depend on remembering which carton you bought.

The practical approach most people land on: use fortified foods where they naturally fit into how you already eat, and let a daily multivitamin handle the guaranteed baseline.

It's not only a vegan issue

Worth flagging, because it gets missed. Absorption of B12 depends on stomach acid and a protein called intrinsic factor, and both tend to decline with age. People over 50 are more likely to absorb less well regardless of diet.

Long-term use of certain medications that reduce stomach acid can have a similar effect, as can some digestive conditions. If any of that applies to you, it's a conversation worth having with your GP rather than something to solve from a blog post — they can test properly.

Building it into a routine you'll keep

The best supplement is the one you actually take. B12 works cumulatively rather than as a hit, so a modest amount taken consistently beats a large dose taken when you remember.

Habit-stacking is the trick that works for most people: attach it to something you already do without thinking. Kettle on, gummies. Brushing teeth, gummies. It stops being a decision and starts being part of the furniture.

This is a large part of why gummies have taken over the category. Nobody forgets something that tastes like a sweet. Plenty of people forget a tablet they need water for.

FAQ

How do I know if I'm getting enough?

A GP can run a blood test, which is the only way to actually know rather than guess. If you've been plant-based for a while without a reliable source, it's a reasonable thing to ask about at your next appointment.

Can I take too much B12?

B12 is water-soluble, so the body excretes what it doesn't need rather than storing excess indefinitely. That said, stick to the stated dose on any product — more isn't better, it's just more expensive.

Do I need a separate B12 supplement or is a multivitamin enough?

For most people eating a broadly varied plant-based diet, a well-formulated multivitamin covers it. A standalone high-dose B12 is usually for people with diagnosed absorption issues, and that's a decision to make with a healthcare professional.

The simple version

Everything else on a plant-based diet can be handled with good food. B12 needs a deliberate choice — and it's a small one.

Our Multivitamin Gummies include B12 alongside the rest of the daily basics, zero sugar and fully Vegan+, so there's no lanolin or gelatine to check for. If you want to see how it sits alongside the rest of a routine, the full vitamins collection is the place to browse.

One less thing to think about, which is rather the point.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.