For vegans, supplementing with vitamin B12 is crucial. Unlike many nutrients, B12 is primarily found in animal products such as meat, eggs, and dairy, making it challenging to obtain enough from a plant-based diet.
Without sufficient B12, vegans risk deficiency, which can lead to serious health issues such as anemia, neurological problems, and fatigue.
The good news is that B12 supplements are highly effective—if taken correctly. To maximize the benefits, avoid these five common mistakes that could reduce the effectiveness of your B12 supplementation.
Top 5 Mistakes to Avoid if You Are Taking a B12 Supplement
Here are the 5 most common mistakes you should avoid when you are supplementing B12
1. Not Taking Enough B12
One of the biggest mistakes vegans make is not taking a high enough dose of B12. The body requires B12 for many essential functions, including red blood cell production and nervous system maintenance.
The recommended daily intake of B12 for adults is around 2.4 micrograms (mcg), but this amount assumes optimal absorption, which can vary based on the form of B12 you take and your individual digestive health.
For most vegans, experts recommend aiming higher. Since B12 absorption is not 100% efficient, it’s advised to take around 500 mcg to 1,000 mcg daily of cyanocobalamin or 1,500 mcg to 2,500 mcg once per week to ensure you’re meeting your needs.
You may need more if you’re over 50 or have certain health conditions that reduce absorption, so consult your healthcare provider for personalized advice.
2. Taking B12 With Foods That Hamper Absorption
The time you take your B12 supplement, and what you take it with, can significantly affect how well it’s absorbed by your body.
One of the biggest hindrances to B12 absorption is vitamin C when taken in high doses. Vitamin C, commonly found in fruits, juices, and supplements, can degrade B12 and make it less available for your body to use if consumed at the same time.
To optimize B12 absorption, take your supplement on an empty stomach or at least 30 minutes before or after consuming foods rich in vitamin C, such as oranges or citrus juices.
Additionally, avoid pairing it with coffee or tea immediately, as tannins in these beverages may also interfere with B12 absorption.
3. Taking It Sporadically
Another common mistake is taking your B12 supplement inconsistently. Since B12 is a water-soluble vitamin, your body doesn’t store it for long periods, so regular supplementation is important.
Some people mistakenly assume that taking a supplement every now and then will suffice, but this can lead to fluctuations in B12 levels, potentially leaving you deficient between doses.
If you’re taking a daily B12 supplement, make sure you do it consistently, ideally at the same time every day to build a habit. If you prefer a higher-dose weekly supplement, choose a day and stick to that schedule, setting reminders if needed.
Consistency ensures your body always has the B12 it needs to function properly.
4. Ignoring the Form of B12
Not all B12 supplements are created equal, and the form of B12 you take can impact how well your body absorbs and uses it. The two most common forms of B12 supplements are cyanocobalamin and methylcobalamin.
Cyanocobalamin is the most stable and widely used form, and it’s generally recommended because it has the best absorption rate. Methylcobalamin is a naturally occurring form of B12 and is often marketed as being more “natural,” but its absorption may be slightly lower compared to cyanocobalamin.
If you prefer methylcobalamin, ensure that you’re taking a higher dose to account for any differences in absorption.
5. Not Accounting for Other Health Conditions
Lastly, if you have certain health conditions, they could interfere with your body’s ability to absorb B12 efficiently, even if you’re taking the correct dose.
Conditions like pernicious anemia, celiac disease, Crohn’s disease, or even low stomach acid can hinder absorption. Medications like proton pump inhibitors (for acid reflux) and metformin (for diabetes) can also interfere with how well your body takes up B12.
If you have any of these conditions or are on medications that affect B12 absorption, you may need intramuscular B12 injections or a sublingual (under the tongue) form of B12, which bypasses the digestive system and goes directly into the bloodstream.
Final Thoughts
B12 supplementation is non-negotiable for vegans, but taking it correctly is just as important. Ensuring you’re getting enough, avoiding factors that hinder absorption, and taking it consistently can help you maintain optimal B12 levels and avoid deficiency.
Always consider your health conditions and speak to a healthcare provider if you’re unsure about the best form and dosage for your needs. By avoiding these five common mistakes, you can enjoy the full benefits of B12 supplementation and support your vegan lifestyle.
