Dr Justine Butler, Viva!Health’s Senior Researcher, guides you through the essential B vitamin sources for vegans.
The B vitamins are a collection of eight, water-soluble vitamins essential for a range of important functions in the body. They help release energy from food and are essential for our immune and nervous systems.
They are not stored in the body, so we need to eat foods that contain them. Why are they so important and which foods contain them? How much do you need? Here’s a rundown of all the essentials…
Daily B vitamin requirements:
Note: A microgram is a millionth of a gram. So we only need a tiny amount of B12 – but getting that small amount is vital.
B vitamin types and sources for vegans
1. Vitamin B1 (thiamine)
Thiamine helps our bodies use carbohydrates and to form adenosine triphosphate (ATP) the ‘molecular currency’ of energy transfer in our cells.
Signs of deficiency: headache, nausea, fatigue, irritability, depression, forgetfulness, stomach upsets, constipation, poor appetite and weight loss. Severe deficiency can lead to the disease Beriberi, which affects the heart and circulation. People who rely on ready meals, those who avoid cereal products (because of gluten intolerance or following a paleo diet), may be at risk of falling short.
The best sources of vitamin B1: wholegrains (oats, wholemeal bread, wholewheat pasta and brown rice), nutritional yeast, yeast extract (Marmite/Vegemite), acorn squash, sunflower and sesame seeds, tahini (sesame seed paste), corn on the cob, pecans, Brazil nuts, hazelnuts and pulses (peas, beans and lentils).
Do I need a vitamin B1 supplement?
No, a healthy plant-based diet covers your needs, but if you do take one, avoid taking too much as it might be harmful – 100 milligrams or less a day is unlikely to cause harm.
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Yeast extract is an excellent source of B vitamins for vegans, including vitamin B1. Photo © from_my_point_of_view via Getty Images
2. Vitamin B2 (riboflavin)
Riboflavin is important for growth, healthy eyesight and red blood cell production. It helps us use vitamin B6 and is an antioxidant, protecting our cells and DNA from harmful free radicals.
Signs of deficiency: fatigue, slowed growth, digestive problems, cracks and sores around the corners of the mouth, sore throat, tired eyes and sensitivity to light.
The best sources of vitamin B2: yeast extract (Marmite/Vegemite), nutritional yeast, quinoa, muesli, fortified vegan breakfast cereals, fortified soya milk, avocado, almonds, wild rice, mushrooms and mangetout peas. Low intakes are particularly high among breakfast-skipping teens with one in five teenage girls and one in 12 boys missing out.
Do I need a vitamin B2 supplement?
No, a healthy vegan diet can cover your needs.
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A healthy, balanced breakfast is a great way to get your vitamin B2. Photo © Tatiana Terekhina via Getty Images
3. Vitamin B3 (niacin)
Vitamin B3 is essential for many basic reactions in the body and helps maintain the nervous system and keep skin healthy.
Signs of deficiency: lesions on skin exposed to sunlight and/or pressure, diarrhoea, in extreme cases loss of mental capacity. Severe deficiency can lead to the disease pellagra, a disease typified by dementia, diarrhoea and dermatitis.
The best sources of vitamin B3: nutritional yeast, peanuts, fortified vegan breakfast cereals, quinoa, muesli, yeast extract (Marmite/Vegemite), wild rice, wholewheat spaghetti, corn on the cob, brown rice and acorn squash.
Do I need a vitamin B3 supplement?
No, a healthy vegan diet can cover your needs. Taking high doses (over 200 milligrams daily) can cause skin flushes and very high doses (3-6 grams daily) may cause liver damage. Government guidelines say that taking 17 milligrams or less of nicotinic acid or 500 milligrams or less of nicotinamide a day is unlikely to cause any harm.
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Peanuts and peanut butter are a wonderful vegan source of vitamin B3. Photo © apomares via Getty Images
4. Vitamin B5 (pantothenic acid)
Pantothenic acid helps build hormones and contributes to a healthy immune system. It’s used to make coenzyme A (CoA), a ‘helper molecule’ crucial for many essential body reactions.
Signs of deficiency: feeling tired and dizzy, headaches, mood swings and digestive problems. Deficiency was implicated in the ‘burning feet’ syndrome experienced by malnourished prisoners of war, but is now extremely rare.
The best sources of vitamin B5: nutritional yeast, fortified vegan breakfast cereals, avocado, acorn squash, plantain, baked potato, corn on the cob, sweet potato, mushrooms, oranges, mangetout peas, pecans, oatmeal or rolled oats, and chestnuts.
Do I need a vitamin B5 supplement?
No, a healthy vegan diet will cover your needs. Government advice says taking 200 milligrams or less a day is unlikely to cause any harm.
Squash, sweet potato, mushrooms, and chestnuts are all excellent vegan sources of vitamin B5. Photo © kuppa_rock via Getty Images
5. Vitamin B6 (pyridoxine)
Pyridoxine helps form haemoglobin – the substance in red blood cells that carries oxygen around the body. It keeps our immune and nervous systems healthy.
Signs of deficiency: very rare, but can cause anaemia, scaling on the lips and mouth corners, swollen tongue, depression, confusion, a weak immune system and problems digesting food.
The best sources of vitamin B6: nutritional yeast, muesli, fortified vegan breakfast cereals, avocados, pistachios, wheat germ, acorn squash, banana, quinoa, sunflower seeds, corn on the cob, wholewheat spaghetti, Brussels sprouts, spring greens, chestnuts, hazelnuts, oranges, sesame seeds and tahini (sesame seed paste), tomatoes and walnuts.
Do I need a vitamin B6 supplement?
No, a healthy vegan diet will cover your needs. Prolonged high intakes – more than 200 milligrams a day – can lead to a loss of feeling in the arms and legs, skin lesions and digestive problems. The Department of Health says people shouldn’t take more than 10 milligrams of vitamin B6 a day in supplements unless advised to by a doctor.
Tahini, a common ingredient in hummus, is a source of vitamin B6. Photo © Liudmila Chernetska via Getty Images
6. Vitamin B7 (biotin)
Biotin (vitamin B7) plays a central role in fat, sugar and protein metabolism and is good for healthy skin and nails.
Signs of deficiency: hair loss, brittle nails, rashes or other skin problems, depression and exhaustion. Deficiency in infants can cause weak muscles, sluggishness and delayed development.
The best sources of vitamin B7: tempeh (fermented soya beans), peanuts and peanut butter, hazelnuts, almonds, walnuts, pecans and pistachios, muesli, nutritional yeast, oatmeal or rolled oats, mushrooms, avocado, sunflower and sesame seeds, tahini (sesame seed paste), fortified breakfast cereals and wheat germ.
Do I need a vitamin B7 supplement?
No, eat a wide variety of plant foods and you will get plenty of biotin. The government says taking 900 milligrams or less a day of biotin in supplements is unlikely to cause any harm. Some medications may affect levels – anti-seizure medications used to treat epilepsy may lower your biotin levels.
Nuts, like almonds, pistachio and walnuts, are a great source of vitamin B7. Photo © id-art via Getty Images
7. Folate (folic acid or vitamin B9)
The word folate is derived from the Latin word folium, which means leaf – giving a clue as to where you find this vitamin. Folate (or folic acid) is crucial for brain and nerve function, production of DNA, cell reproduction and, together with vitamin B12, is needed for building red blood cells. It plays an important role in fertility and women who are pregnant or trying for a baby should take 400 micrograms of folic acid daily until the twelfth week of pregnancy to help prevent neural tube defects. In short, folate is essential for a healthy vegan pregnancy.
Government surveys suggest folate levels are dropping across the population and are very low among certain groups. Almost a third of girls may have low levels, indicating an increased risk of anaemia. Over 90 per cent of women of childbearing age may have folate levels below the threshold, indicating a higher risk of neural tube defects. This doesn’t mean that their babies will be born with defects, just that they are considered to be at a higher risk.
Signs of deficiency: poor growth, loss of appetite, tongue and gum inflammation, cognitive problems, tiredness, blood and digestive disorders.
The best sources of folate: nutritional yeast, edamame, tempeh (fermented soya beans), soya milk, tofu, green vegetables (asparagus, Brussels sprouts, spinach, kale, white cabbage, pak choi, rocket, broccoli, lettuce and peas), yeast extract (Marmite/Vegemite), red pepper, fortified breakfast cereal, oranges, beetroot, lentils, acorn squash, wheat germ, sweetcorn, muesli, cherry tomatoes and hazelnuts.
Do I need a folate supplement?
No, a healthy vegan diet will cover your needs. Taking high doses (more than one milligram a day) over long periods of time can be dangerous and can mask the signs of vitamin B12 deficiency, which can lead to nerve damage.
Green vegetables are an ideal source of folate - an essential B vitamin for pregnancy. Photo © nikkimeel via Getty Images
8. Vitamin B12
B12 helps maintains healthy nerve cells and produce DNA. It works with folic acid to make red blood cells and helps iron work better in the body. B12 is produced by bacteria in soil and water. People (and animals) used to get it from eating food from the ground.
Modern food production is so sanitised we need a supplement. Animal foods contain B12 because animals are fed it in their feed. Cut out the middleman and take your own vegan source of vitamin B12.
Signs of deficiency: tiredness, lack of energy, pins and needles, muscle weakness, depression, impaired memory, understanding and judgement. Low B12 can lead to a raised level of the amino acid homocysteine, which increases the risk of cardiovascular disease.
The best sources of vitamin B12: yeast extracts, nutritional yeast flakes with B12, B12-fortified plant milks, B12-fortified dairy-free yoghurts and desserts, B12-fortified breakfast cereals and B12-fortified margarine. Make sure the ones you buy are B12 fortified – organic versions aren’t fortified.
Do I need a vitamin B12 supplement?
Yes! Especially if you’re a vegan over 50, as absorption declines with age. You need to consume fortified foods or supplements regularly. Taking up to 2,000 micrograms a day is unlikely to cause harm.
Nutritional yeast is one of the most popular b vitamin sources for vegans. Photo © Nedim_B via Getty Images
Optional extra B vitamin source for vegans: Nutritional yeast!
Nutritional yeast is a food additive that can be used as a condiment or as an ingredient in vegan recipes. It is made from yeast grown on molasses and then harvested, washed and heated to kill or ‘deactivate’ it.
It doesn’t froth or grow like baking yeast as it is inactive. It is sold in tubs of flakes that can be sprinkled on dishes or added to sauces. Very popular with vegans, it even has its own nickname – nooch!
It is a very rich source of B vitamins – a 5g (¼oz) teaspoonful provides over 200 per cent of your daily requirement of vitamin B1, 70 per cent of B2, 100-130 per cent of B3, 140 per cent of B5, over 100 per cent of B6, around a third of B7, 110 per cent of B9 (folate) and almost 150 per cent of B12 – providing that you buy the one with the vitamin B12 in it, of course!
This information is written generally for healthy people. It is intended for guidance only and should not be used to replace medical advice. If you have a medical condition, or are taking other drugs or supplements, you should consult a doctor before changing your diet. If you have any concerns, please speak to your doctor.
Start adding more vitamin B to your diet today – try making this vitamin B12 Cheese recipe.
Featured photo © sefa ozel via Getty Images
