Where do vegans get their B vitamins?

October 25, 2025 •

4 min read

According to the Vegan Society, the only reliable vegan sources of vitamin B12 are fortified foods and supplements. This is a critical distinction for anyone asking where do vegans get their B vitamins, as it highlights a key nutritional consideration for a plant-based diet.

Quick Summary

Vegans obtain most B vitamins from a varied diet of whole plant foods, but must get B12 from supplements or fortified foods like nutritional yeast and plant milks.

Key Points

Source B12 Reliably: Vitamin B12 must be obtained from fortified foods (plant milks, cereals) or supplements, as it is not naturally present in plant foods.
Enjoy Whole Plant Foods: A varied diet of legumes, nuts, seeds, and leafy greens provides most other B vitamins like Thiamin, Riboflavin, and Folate.
Embrace Nutritional Yeast: Fortified nutritional yeast offers a rich, cheesy flavor and is a potent source of B vitamins, including B12.
Consider Supplementation: For consistent and reliable intake, a B12 supplement is often the most straightforward method, especially for those with absorption issues or reduced intake of fortified products.
Be Proactive with Health: Regular monitoring of B12 status through blood tests is recommended for all vegans to ensure long-term health and prevent deficiency.
Understand Fortified Foods: Not all brands or versions of plant-based milks and cereals are fortified; always check the product's nutrition label.

The Importance of B Vitamins for Vegans

B vitamins are a group of eight water-soluble vitamins that play critical roles in your body's cellular metabolism, brain function, and overall energy levels. For individuals on a plant-based diet, obtaining all eight—thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12)—requires attention to dietary diversity and planning. While most B vitamins are readily available in whole plant foods, vitamin B12 is the notable exception, as it is produced by microorganisms and is not naturally present in plants. Therefore, relying solely on unfortified plant foods is insufficient for meeting B12 requirements and can lead to deficiency over time.

Key Vegan Sources of B Vitamins

Naturally Occurring B Vitamins in Plant Foods

A varied and balanced vegan diet is rich in many B vitamins. Here are some of the best plant-based sources:

Vitamin B1 (Thiamin): Beans, peas, lentils, sunflower seeds, and whole grains like oats and brown rice.
Vitamin B2 (Riboflavin): Almonds, tofu, mushrooms, avocado, spinach, and quinoa.
Vitamin B3 (Niacin): Brown rice, legumes, nuts, seeds, potatoes, and bananas.
Vitamin B5 (Pantothenic Acid): Mushrooms, avocado, nuts, seeds, potatoes, oats, and broccoli.
Vitamin B6 (Pyridoxine): Chickpeas, dark leafy greens, bananas, papayas, and oranges.
Vitamin B7 (Biotin): Sweet potatoes, nuts, seeds, avocado, and tempeh.
Vitamin B9 (Folate): Dark leafy greens, beans, peanuts, sunflower seeds, oranges, asparagus, and broccoli.

Fortified Foods

Fortification is a crucial strategy for vegans, especially for obtaining vitamin B12. Manufacturers add B12 to various plant-based products to help consumers meet their daily needs. Common fortified vegan foods include:

Plant Milks: Many brands of soy, almond, and oat milks are fortified with vitamin B12. Always check the nutrition label to confirm.
Breakfast Cereals: Most ready-to-eat cereals are fortified with B vitamins, including B12.
Yeast Extracts: Products like Marmite and Vegemite contain added B12.
Vegan Spreads and Meats: Some vegan spreads and meat substitutes are also fortified.

Nutritional Yeast

Nutritional yeast, affectionately called "nooch" by many, is a deactivated yeast product with a distinct cheesy, nutty flavor. It is a powerhouse of B vitamins and is an excellent source of B12 if fortified.

It can be sprinkled on popcorn, pasta, and salads.
It is used to make vegan cheese sauces for macaroni and cheese or baked potatoes.
It can be stirred into creamy soups and blended into dips.

Supplements

For many vegans, especially those over 50, a supplement is the most reliable and convenient way to ensure adequate B12 intake. This is particularly true for B12, where relying on fortified foods alone can be inconsistent. Supplements come in various forms, including tablets, capsules, and sprays.

Comparing Vegan B Vitamin Sources


Source	B12 Content	Other B Vitamins	Convenience	Taste/Use	Reliability	Comments
Whole Plant Foods	Generally None (or unreliable)	Excellent (B1, B2, B3, B5, B6, B7, B9)	Varies by food	Diverse uses	Low (for B12)	Essential for overall B-complex, but not for B12.
Fortified Foods	Varies by serving; must read labels	Varies; some cereals fortified with others	High (common grocery items)	Integrated into meals (e.g., milk, cereal)	Medium	Dependent on consistent daily consumption of specific products.
Nutritional Yeast	High (if fortified); varies by brand	High	High (easy to sprinkle)	Cheesy, nutty flavor; versatile	High (for fortified versions)	Best if used consistently, great for boosting flavor.
Supplements	High; specified dosage	High (especially in B-complex)	High (once daily or weekly)	Neutral (pills) or flavored (gummies, sprays)	Very High	Safest and most reliable method for B12.

A Proactive Approach to Vegan B Vitamins

While a varied diet of whole plant foods will cover most of your B vitamin needs, a proactive approach to B12 is essential for every vegan. The Vegan Society explicitly states that all vegans must obtain B12 from either fortified foods or supplements. For optimal health and peace of mind, incorporating a reliable source like a daily B12 supplement or consistently consuming fortified foods is non-negotiable. Regular blood tests to monitor B12 status are also a wise practice, especially for those in vulnerable groups or those who have been vegan for many years. With a little planning, maintaining optimal B vitamin levels is straightforward and accessible for everyone on a plant-based diet. For further information, visit The Vegan Society's page on vitamin B12.

Conclusion

Getting enough B vitamins on a vegan diet is a two-part process. The majority of the B-complex vitamins can be sourced by eating a diverse array of whole plant foods like legumes, nuts, and greens. However, the crucial vitamin B12 requires intentional inclusion through fortified foods and supplements, as it is not reliably found in plant sources. By combining a varied whole-food diet with reliable fortified products or a supplement, vegans can confidently ensure they meet all their B vitamin needs and support their long-term health.

Frequently Asked Questions

A vegan diet is only naturally low in vitamin B12. A well-planned vegan diet that includes a wide variety of whole foods like legumes, greens, nuts, and seeds is rich in most of the other B vitamins, such as B1, B2, and folate.

For some, fortified foods can be sufficient, but it requires consistent and diligent consumption of the right products. Due to variability, many health organizations recommend supplementation as the most reliable way to ensure adequate B12 intake.

Only if the nutritional yeast is fortified with vitamin B12. A daily serving of fortified nutritional yeast can provide your recommended daily intake. However, for maximum certainty, a supplement is the most foolproof method.

Symptoms can develop gradually and include fatigue, memory problems, a sore tongue, pins and needles, and muscle weakness. Severe, prolonged deficiency can lead to irreversible nerve damage.

No. While some fermented products like tempeh or certain algae might contain compounds similar to B12, these are often B12 analogues that do not function correctly in the human body. They are not reliable sources.

For most vegans, a varied diet covers the majority of the B-complex. However, some may find a B-complex supplement helpful for convenience or to address any minor gaps, particularly in combination with a reliable B12 source.

B12 supplements are widely available in forms like cyanocobalamin, methylcobalamin, and adenosylcobalamin. Most health experts consider cyanocobalamin to be stable and effective. The form is less important than ensuring consistent, adequate intake.