Vitamin B-12 is a water-soluble B complex vitamin found naturally in a variety of foods, including meat, fish and dairy products.
While a vegan diet is packed with vitamins and nutrients, B12 is not one of them as it does not naturally occur in plants.
Vitamin B12 deficiency is serious and can lead to anemia, nerve damage and neurocognitive changes if not regulated.
The good news for vegans is that vitamin B12 deficiency can easily be prevented.
Vitamin B12 can be found in fortified foods, like certain cereals, soy milk, and nutritional yeast.
The simplest way to get an adequate amount is to take an oral supplement.
Vegans should get 250 mcg B12 daily from a supplement or through fortified foods. Lacto-ovo vegetarians should consider taking 250 mcg B12 supplement a few times per week.
Always consult a physician before taking any vitamins or supplements so you know where your deficiencies are as they vary from person to person.