B12

Vegan B12 Requirements Calculator

Calculate your personalized B12 supplementation needs based on your vegan lifestyle

Calculate Your B12 Needs

Your B12 Recommendation

Complete the form to see your personalized B12 recommendations



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Calculate nutrient needs during different pregnancy trimesters.

Breastfeeding Nutrition Calculator

Determine nutrient and calorie needs during lactation.

Child Nutrition Requirements Calculator

Calculate age-appropriate nutrition needs for children.

Teen Nutrition Requirements Calculator

Determine nutrient needs during adolescent growth periods.

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Calculate iron requirements for vegetarians and plan sources.

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Track carbohydrates and calculate insulin needs for diabetics.

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Calculate appropriate nutrients for kidney disease patients.

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Determine optimal nutrition for recovery after surgery.

Understanding B12 for Vegans

Why B12 is Essential

Vitamin B12 is crucial for nerve function, DNA synthesis, red blood cell formation, and overall energy production. It's naturally found in animal products but not in plant foods unless fortified.

Signs of B12 Deficiency

  • Fatigue and weakness
  • Pale or yellowish skin
  • Numbness or tingling in hands and feet
  • Balance problems and difficulty walking
  • Memory loss and cognitive difficulties
  • Depression and mood changes

B12 Sources for Vegans

  • B12 supplements (cyanocobalamin or methylcobalamin)
  • Fortified plant milks (soy, almond, oat)
  • Fortified nutritional yeast
  • Fortified breakfast cereals
  • Fortified meat alternatives

Supplementation Tips

  • Daily supplements typically contain 25-100 mcg
  • Weekly supplements may contain 2000-2500 mcg
  • B12 is best absorbed in small, frequent doses
  • Sublingual (under the tongue) forms may improve absorption
  • Consider having your B12 levels checked with a blood test annually

Important Note: This calculator provides general guidance based on typical B12 needs for vegans. Individual requirements may vary based on genetic factors, age, health conditions, and medication use. We recommend consulting with a healthcare provider for personalized advice, especially if you suspect a deficiency.