A well-planned plant-based diet covers most B vitamins easily. B12 is the exception.
Written by Vita Globe Editorial Team | Reviewed against NIH Office of Dietary Supplements guidance | Updated October 7, 2026
Quick Answer
Vegans and vegetarians usually get plenty of folate and most B vitamins from beans, greens and whole grains. B12 is the one to plan for, because it occurs naturally almost only in animal foods. Fortified foods or a supplement substantially lower the risk of deficiency[1]. Breastfed babies of vegan mothers can also become deficient, so B12 matters during pregnancy and breastfeeding too[1].
In this article
Why is B12 the big one for vegans?
B12 is made by bacteria and builds up in animal foods like meat, fish, eggs and dairy. Plant foods don't reliably contain it unless they're fortified[1]. Vegetarians who eat eggs and dairy get some B12, but often less than meat eaters. Body stores can last years, so low B12 may not show up right away, which is why a steady source matters. Our B12 food sources guide covers fortified options.
What about the other B vitamins?
- Folate: usually high on plant-based diets thanks to greens, beans and lentils[2].
- B6: found in chickpeas, potatoes, bananas and fortified cereals[3].
- Niacin: found in peanuts, brown rice and fortified grains[4].
- Pantothenic acid: in almost all foods, including shiitake mushrooms and sunflower seeds[5].
What should you look for in a vegan B complex?
- A meaningful amount of B12
- No gelatin (many gummies use it) and no animal-derived coatings
- A vegan or plant-based claim on the label
- Amounts under the upper limits for niacin, B6 and folic acid
Our option
Vita Globe Vitamin B Complex Gummies
Vegan and gelatin-free, made with pectin. Each gummy has 20mcg of B12 plus five more B vitamins. If you only need B12, see our B12 1,000mcg Gummies.
Frequently asked questions
Can vegans get B12 from seaweed or mushrooms?
Not reliably. Some contain small or inactive forms of B12, so they shouldn't be your main source.
Should vegans get their B12 tested?
Periodic testing is a good idea, especially if you're pregnant, breastfeeding or have symptoms.
Is cyanocobalamin vegan?
Yes. Supplement B12 is made by bacterial fermentation, not from animals.
Sources
- NIH ODS. Vitamin B12 Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Folate Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Vitamin B6 Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Niacin Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH ODS. Pantothenic Acid Fact Sheet for Health Professionals. ods.od.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content from peer-reviewed research and guidance from bodies such as the NIH and FDA. We cite sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or managing a health condition.
