What Is Vitamin B-12 Deficiency?

If you don’t eat meat, you’re probably used to fielding the same questions over and over again. Like, “Is it boring to eat only plants?” And, “Where do you get your protein from?” If you’ve been eating plant-based for a while, you also probably have your responses on lock: “No, there’s a ton of variety.” And, “I get my protein from whole grains, beans, and nuts.

4 mcg of vitamin B-12 on average—the equivalent of consuming two cups of 2 percent milk, a can of tuna, a 3 oz piece of salmon, or four and a half eggs. But if you’re pregnant or breastfeeding, you’ll want a little more: between 2.6 mcg and 2.8 mcg. In terms of supplements, most oral multivitamin capsules or general B-complex pills contain much more B-12 than the recommended dose: usually around 5 mcg to 1000 mcg.

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