Food & Nutrition
B12 is the one nutrient every credible plant-based guideline treats as non-negotiable. There are two dependable delivery routes — a supplement or consistently fortified foods — and the right choice is mostly a question of whether your eating pattern is regular enough to rely on the second.
| Criterion | B12 supplement | Fortified foods |
|---|---|---|
| Reliability | Predictable dose regardless of what you ate that day. | Depends on eating fortified products consistently; brands change formulations without notice. |
| Cost | A year's supply is inexpensive. | Built into the grocery bill, but fortified products often cost more than unfortified ones. |
| Absorption | Larger, less frequent doses absorb at a lower percentage — which is why weekly dosing uses a much higher number. | Small amounts spread through the day absorb efficiently. |
| Best for | Anyone with an irregular diet, pregnancy, older adults, or absorption conditions. | People with a very stable daily routine built around fortified plant milk and cereal. |
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