Most of us have accepted that vegans can easily get enough protein from plants. The nutritional deficiency that is somewhat harder to solve, however, is that of vitamin B12. The vitamin is essential for keeping the body’s nerve and blood cells healthy and without it, we can be at risk of anaemia, nerve damage, which in turn can impact our memory, thinking and mood and even paralysis. 

We need around 1.5mg of B12 a day and generally speaking, it’s a nutrient that you get from animal products. It’s no wonder then that despite all the health benefits of veganism, one study has found that over 85% of all vegans have a vitamin B12 deficiency. According to the Vegan Society, the two groups most at risk from clinical B12 deficiency are long-term vegans who avoid common fortified foods (like raw vegans) and breastfeeding babies whose mums are vegan and whose own intake of B12 is low. It’s also worth flagging that it doesn’t take long to become deficient – a year is long enough to start feeling fired, experiencing tingling or numbness, poor memory and low mood. Even those plant-based foods that do boast B12 have been shown to have inadequate levels to make much of a difference… except for purple nori seaweed (and who has access to that?). 

The easiest – and tastiest – way to increase your intake is by putting nutritional yeast on your food. Known as “nooch”, nutritional yeast tastes a bit like parmesan so is fabulous for putting on pasta dishes, beans on toast and even chips. Arguably the best known brand of B12 yeast flakes is Engevita and you get your hands on a big pot at Holland & Barrett, Tesco and Amazon for around £3.50. Here are two recipes from the original No Fuss Vegan, Roz Purcell, that prove just how delicious and versatile nutritional yeast can be: