Vitamin B12 is a nutrient that affects the brain more than many realize – from memory and focus to mood and mental energy. Here you’ll learn why B12 is so important, how to notice if your body needs more, and how you can support yourself in a safe and natural way – no matter how you eat.
Everyday love for your brain
Your brain is a sensitive powerhouse. It governs everything from focus and memory to sleep, mood, and hormonal balance. When it’s well-nourished, life often feels a little easier. Thoughts become clearer, energy steadier, and you feel more like yourself.
And one of the nutrients that plays a key role in all this? Vitamin B12. A small molecule that does a lot for your mental energy and clarity. Especially if you eat a plant-based diet, it can be wise to give it some extra attention.
Do you need to think about B12 as a vegan?
Yes, but it doesn’t have to be complicated. Vitamin B12 isn’t naturally found in plant-based foods, which means the body doesn’t get it from what you eat. It’s nothing strange, nothing you’ve missed. It’s simply the way nature works.
The good news is that it’s easy to support your body anyway. A small routine can make a big difference.
How much B12 does the body need?
B12 is essential for the nervous system, memory, concentration, and the production of serotonin and dopamine: two neurotransmitters that help us feel good. Even though the daily requirement is small in quantity, it’s big in importance.
When the body gets too little B12, it can feel like a mental fog: you become more tired than usual, struggle to focus, or feel low without quite knowing why.
B12 deficiency doesn’t only affect vegans
It’s a common misconception that B12 deficiency only affects those who eat fully plant-based. The truth is that even omnivores can have low levels, especially if absorption is reduced due to age, stress, certain medications, or gut-related issues.
Being mindful of B12 is therefore important, regardless of diet.
Where is B12 found naturally?
Vitamin B12 is produced by microorganisms (bacteria), among other places in the gut, and stored in the tissues of animals.
That’s why it is naturally present in:
liver
meat
fish
eggs and dairy products
If you eat fully plant-based, you won’t get meaningful amounts of B12 from food. And that’s okay. It simply means your body might need a little help.
The best way to get B12 on a plant-based diet
Some plant-based foods, like oat milk or nutritional yeast, are fortified with B12. But since amounts vary and absorption isn’t always sufficient, a liquid supplement is the simplest and most reliable way to support the body.
Particularly good absorption comes from the forms methylcobalamin and adenosylcobalamin, which are the ones the body can use directly. Many also find that lozenges, sprays, or melt-in-the-mouth tablets provide especially good absorption.
Curious about your levels?
If you’d like to know how your body is doing, a blood test can give you answers. A test that measures active B12 (called holotranscobalamin) gives a more reliable picture than a standard B12 value.
Be your own best friend
Your brain works for you around the clock, your whole life. And it’s so much more than just an organ. It holds your thoughts, feelings, and memories. It is you, and you deserve to care for yourself in the best possible way – every day.
