Vitamin B12 is essential for our nervous system and the production of healthy blood cells. In conventional diets, vitamin B12 is mostly available from animal-sourced foods. Plants are not a reliable source of B12, and those following a diet with little or no animal-based foods are strongly recommended to take vitamin B12 supplements. Consuming fortified foods might not be sufficient to cover the vitamin B12 needs of plant-based eaters entirely. Plant-based eaters, In agreement with their physician or healthcare professional, should regularly check their vitamin B12 status and follow an appropriate supplementation plan.
Suggested doses to prevent a vitamin B12 deficiency in healthy adults are the following: 2000 mcg weekly or 50 mcg daily, either as cyanocobalamin, hydroxocobalamin, adenosylcobalamin or methylcobalamin.