All nutrients
Nutrient guide

Vitamin B12

Vitamin B12 is made only by microorganisms. With a fully plant-based diet, a supplement is essential.

Keep an eye on it with a plant-based diet

What the body needs it for

  • Blood formation
  • Nervous system
  • Cell division and energy metabolism

How much you need

Adults: 4 µg per day (DGE estimate). Supplements are higher-dosed because only part is absorbed.

Good plant sources

  • B12 supplement
  • Fortified plant drinks and flakes

How to make the most of it

  • Seaweed, sauerkraut or unwashed vegetables are not reliable sources.
  • Have your status checked regularly, e.g. holo-TC or MMA.
  • More in the detailed blog article.
Read the vitamin B12 article

Matching recipes

Breakfast

Tofu scramble with spinach on wholegrain spelt bread

A savoury breakfast in 20 minutes: spiced tofu scramble with spinach and tomatoes on toasted wholegrain bread.

20 minapprox. 24 g protein
Breakfast

Overnight oats with berries and flaxseed

A breakfast that makes itself overnight: oats with soy yoghurt, flaxseed, berries and walnuts.

overnightapprox. 20 g protein
Breakfast

Mango chia pudding with hemp seeds

A fresh make-ahead breakfast: chia seeds in soy drink and soy yoghurt, topped with mango and hemp seeds.

overnightapprox. 15 g protein
Breakfast

Wholegrain spelt pancakes with berries

Fluffy pancakes made with wholegrain spelt flour, sweetened only with banana, served with soy yoghurt, berries and walnuts.

25 minapprox. 17 g protein

More nutrients

Reference values according to the German Nutrition Society (DGE) for adults unless stated otherwise. DGE reference values