The B12 Myth — 6 Truths About the World’s Most Misunderstood Vitamin
Separating fact from fiction on this vital nutrient
“But where do you get your B12?” It’s probably the most common question vegans hear. Whether asked critically or with genuine curiosity, it reveals a fundamental misunderstanding of nutrition.
The truth? Vitamin B12 is an important consideration for everyone — not just vegans. In fact, many people overestimate how reliably animal products provide it.
Let’s break down the most common myths around B12 — and why they matter for vegans and non-vegans alike.
Misconceptions about B12
Myth 1: Vitamin B12 is produced by animals
Fact: B12 comes from bacteria — not animals.
Farmed animals consume B12 — either from bacteria in soil or from supplements added to their feed. Most farm animals no longer graze naturally and, as a result, do not absorb B12 from their environment. They are routinely given B12 injections and feed fortified with cobalt for the synthesis of vitamin B12.
Myth 2: It’s only a concern for vegans
Fact: Vitamin B12 deficiency is surprisingly common — and most people affected are not vegan.
Only about 1% of the population in the U.S. is vegan. Yet 6.9% of adults aged 51–70, and 15% of those over 70, are B12 deficient, according to the National Health and Nutrition Examination Survey. That means the vast majority of B12 deficiency cases occur in non-vegans.
While it’s true that vegans who don’t supplement with B12 are at higher risk, supplementation is straightforward and effective. The difference is, vegans are often more aware of this need and more likely to supplement appropriately.
So no — at its core, this isn’t a “vegan problem.” It’s a nutrition literacy problem.
Myth 3: Taking B12 supplements is “unnatural”
Fact: Most people already supplement — whether they know it or not.
As discussed in my response to Myth 1, consuming animal products usually means you’re getting nutrients that the animals themselves only had because they were given supplements. So, if farmed animals need synthetic support to meet their nutritional needs, why do we think it’s more “natural” to get those nutrients by eating their bodies instead of taking supplements directly?
And speaking of “natural,” let’s be honest: artificial insemination, extreme confinement, and factory farming are not natural. Neither is the routine use of antibiotics, fecal-contaminated feed, torture breeding, or hormone manipulation of farmed animals.
Relying on animals to get your nutrients through a chain of suffering and environmental destruction doesn’t make it more “natural.” It just adds unnecessary steps.
Myth 4: Supplements are expensive
Fact: B12 is one of the cheapest supplements available.
You can maintain excellent B12 levels for just a few cents per week.
Also, studies show that adopting a plant-based lifestyle significantly reduces food costs and overall health costs, due to lower rates of chronic illness and medication use.
Compared to those savings, the minor cost of supplements is negligible. Overall, living plant-based doesn’t cost more — it saves you money.
Myth 5: I don’t need B12, I feel fine
Fact: That’s a dangerous assumption. B12 deficiency can remain symptomless for years while causing irreversible nerve damage.
Some people wrongly assume that occasional intake from fortified food is enough. It might be — but why gamble with such a critical nutrient?
B12 is vital for:
Producing red blood cells
Supporting nervous system function
Preventing fatigue and cognitive decline
Synthesizing DNA
Boosting immunity
In the long run, you can’t function well without it — but you can easily get it through supplementation.
Myth 6: Vegans take more pills and supplements than meat eaters
Fact: Meat-eaters tend to take more medication — often for preventable chronic diseases.
An aversion to taking pills or supplements might seem like a case against plant-based diets — but it’s actually the opposite:
A renowned population study with 27,700 participants found that people eating a meat-based diet were twice as likely to rely on aspirin, sleeping pills, tranquilizers, and blood pressure medication compared to vegans.
A 2021 study backs this up, suggesting that a vegan diet reduces the number of medications needed in old age by 58%.
So yes, most vegans take one small B12 supplement — but many non-vegans end up on multiple daily prescriptions for issues a balanced plant-based diet helps prevent.
Taking one supplement to avoid a dozen pills later in life? That’s not a burden — it’s a smart investment in your health.
So what’s the best way to get B12?
A balanced plant-based diet + supplementation is the healthiest and safest way to stay B12-sufficient.
Recommended by experts:
Take at least one 2,000 mcg supplement each week or a daily dose of 50 mcg.
As we age, the body’s ability to absorb vitamin B12 decreases. Therefore, people aged 65 and older should increase their intake to 1,000 µg per day.
B12 awareness is smart, not scary
Yes, vegans need B12. So do you. Let’s drop the fear-mongering and focus on the facts.
Being plant-based doesn’t mean you’re nutrient-deficient — it means you’re likely more aware of what your body needs and how to provide it ethically and sustainably. While there’s a hyper-focus on the supposed “health risks” of a plant-based diet, the real health risks linked to animal products are often overlooked.
People who follow a plant-based lifestyle tend to be in better shape, require less medication, have a lower rate of outpatient visits to the doctor, and experience a wide range of other health benefits.
A truly rational approach to nutrition and ethics means:
Understanding where nutrients actually come from
Adopting the most efficient, humane, and sustainable ways to meet our needs
Letting go of outdated myths that serve no one
Want to learn more about smart vegan living, nutrition, and more? Join as a free or paid subscriber to receive new posts and support my work.
Thank you for this 🙏
And it's a great excuse to use nutritional yeast! 🥰