How to keep your vegan teen healthy

Veganism can be a brilliant choice for teenagers - but B12 is the one nutrient a plant-based diet can't provide. Here's why a supplement matters, and what's worked for other families.

Going vegan can be a fantastic choice for a teenager. A well-planned plant-based diet is linked to better heart health, lower cholesterol, more fibre, and - for many young people - a real sense of purpose around animals and the planet. None of that is in question.

There is, however, one nutrient that a strict plant-based diet genuinely cannot provide in reliable amounts: vitamin B12. B12 is made by bacteria and, in the modern food chain, is found almost exclusively in animal products. Fortified plant milks, nutritional yeast and some cereals help, but the NHS and the Vegan Society both recommend that anyone eating a fully plant-based diet takes a B12 supplement - typically at least 10 micrograms daily, or 2,000 micrograms once a week. It's cheap, it's easy, and it's not optional.

Why this matters now: the BBC recently reported on the inquest into the death of 21-year-old Swansea University student Georgina Owen, whose family and the Coroner believe undiagnosed B12 deficiency contributed to a devastating decline in her mental health. You can read the article here: https://www.bbc.co.uk/news/articles/ckgp7w52727o. It's a possibility worth being aware of - not a given for every vegan teen, but a reminder of why the supplement matters.

If you ever do want to check, a B12 blood test is simple, cheap and available on the NHS. Early signs of a deficiency can include tiredness, low mood, brain fog, tingling in the hands and feet, mouth ulcers or dizziness - all easy to confuse with normal teenage life, which is exactly why the daily supplement is the safety net.

We'd love to hear from you in the forum. What B12 supplement does your vegan teen actually take and stick with - a spray, a chewable, a weekly tablet, a fortified drink? Any plant-based meals, snacks or recipes you swear by for keeping nutrition on track? Share what's working for your family so other parents can borrow the ideas.

Our thoughts and prayers are with Georgina's parents, family and friends.