Vitamin B12, also known as cobalamin, plays a crucial role in the body's cellular metabolism, nervous system and red blood cell production. Though only bacteria produce B12, animal products are typically considered reliable sources of B12 due to their bacterial exposure. However, for those following a plant-based diet, B12 deficiency is more of a theoretical risk than a common issue, as plant-based eaters can rely on safe and effective B12 supplementation to maintain optimal health without animal foods.

There are four common forms of B12: methylcobalamin, adenosylcobalamin, hydroxycobalamin and cyanocobalamin. Dr. McDougall, given the potential toxicity associated with cyanocobalamin’s cyanide component, recommended opting for the natural forms (methylcobalamin, adenosylcobalamin, and hydroxycobalamin) and checking B12 levels periodically. Testing allows people to adjust their supplementation needs rather than rely on outdated views linking plant-based diets to B12 deficiency.

While there isn’t a single supplement that combines all three forms of B12, we recommend finding a reputable brand that works for you and using all three forms in your supplementation regimen. There are many high-quality, trusted brands available both online and in stores, and we encourage you to choose one that suits your preferences and needs.