Vitamin B12 on a Vegan Diet
What is Vitamin B-12?
Vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information.
Why do we need it?
Vitamin B12 is crucial for maintaining healthy nerve cells and producing DNA. It also helps in the formation of red blood cells. Without sufficient B12, red blood cell production can be afected, leading to anemia and other health issues. This can result in tissues and organs not getting enough oxygen, affecting overall body function.
Where does it come from?
Natural Sources
Microbial Origin:
Vitamin B12 is produced by microorganisms found in soil and water. Historically, humans and animals obtained B12 from natural, untreated water sources and soil-contaminated plants. However, modern sanitation and agricultural practices have significantly reduced these natural sources.
Modern Challenges:
Today, water purification processes and changes in soil quality mean that B12 must often be obtained from fortified foods or supplements, as natural dietary sources are limited.
Like us, animals produce small amounts of B12 so they used to get most of it from eating from the ground and drinking untreated water.
Nowadays, even animal industries and farmers supplement the animals with vitamin B12.
So, both we and animals generate it in small amounts, just not enough to be healthy, making B12 deficiency a problem not exclusive to vegans.
Why not skip the intermediary and go straight for the source?
Adequate amount of B12
The recommended daily intake (RDI) for vitamin B12 varies according with the age:
Adults and teenagers: 2.4 micrograms (mcg) per day
Children between 9 and 13 years old: 1.8 mcg per day
Children between 4 and 8 years old: 1.2 mcg per day
Toddlers between 1 and 3 years old: 0.9 mcg per day
Infants between 7 and 12 months old: 0.5 mcg per day
Babies less than 6 months old: 0.4 mcg per day
Pregnant women: 2.6 mcg
Breast-feeding women: 2.8 mcg per day
Achieving an adequate amount of B12 is not that difficult and there are a few ways to do it.
One option is to consume foods enriched with vitamin B12 during the day, foods like nutricional yeast, fortified cereals and fortified vegetable drinks are good options.
The amount of B12 in fortified foods varies from country to country so it’s always better to read the labels to check the amount of B12 in the foods you’re buying.
Which vegan foods are highest in vitamin B12?
1. Nutricional Yeast
A very popular food among vegans. It’s commonly fortified with vitamin B12 and since it has a very high content of this vitamin can easily help you achieve you daily dose.
One tablespoon (15ml) provides 2.4mcg of vitamin B12, which is the recommended dose for most people.
Worth mentioning that nutricional yeast is also a great source of protein, fiber and other vitamins.
2. Yeast Spreads
Spreads made with yeast like Marmite and Vegemite contain some amount of B12, since it occurs naturally in their production process.
One serving of Marmite spread (8gs) contains 1.9mcg of vitamin B12, which is a decent amount of our daily dose.
When buying, always remember to check the labels to confirm if it’s fortified.
3. Fortified Foods
These are usually the most reliable sources of vitamin B12, since they normally contain bigger amounts of B12.
They include Cereals, non-dairy milks, vegan meats, yogurts and cheeses.
Many breakfast cereals are fortified with B12 (and other vitamins), and if you pair them with a fortified non-dairy milk, double win!
For example, a Cup of soy milk contains about 1 mcg, which is almost half the recommended dose, plus the B12 you’ll get in the cereals, you’ll get more than half what you need in just one meal!
Other option to consider is Vegan Meats, even though they are not something you should consume every day, since they are very processed, once in a while is ok.
There are some brands that provide more than 3mcg.
Fortified Cereals: A typical serving may contain anywhere from 1.5 to 6 micrograms of vitamin B12 per serving.
Non-Dairy Milks: A cup (240 mL) of fortified non-dairy milk typically provides around 1 to 3 micrograms of vitamin B12.
Vegan Meats: A typical serving may contain around 0.5 to 3 micrograms of vitamin B12.
Vegan Yogurts and Cheeses: A typical serving may provide around 0.5 to 2 micrograms of vitamin B12.
Don’t forget to check the labels to be sure with ones are fortified.
4. Shitake Mushrooms
Yes, mushrooms contain vitamin B12, including shitake. Consuming about 50g of dried shitake mushrooms can give you about 2.4mcg, the daily recommended dose.
But, if you weigh 50g of dried mushrooms, that’s a lot of mushrooms, so it shouldn’t be your only source.
Other mushrooms contain B12 as well, but it varies depending on several factors.
How to get an adequate amount?
There a few options to choose from to get your vitamin B12, but should you supplement?
Yes.
Supplementation if often recommended on a vegan diet.
This vitamin is very important for our bodies, so it’s not worth risking our health in order to avoid taking supplements.
With how much should we supplement?
Aim for a supplement of at least 25 mcg every day, or a supplement of at least 1000 mcg twice a week to ensure your needs are met.
The percent of vitamin B12 your body can absorb from supplements is not very high — it’s estimated that your body only absorbs 10 mcg of a 500-mcg B12 supplement.
Can I Overdose it?
No.
Our body takes the amount of vitamin and the rest just goes down the toilet.
What are the symptoms of vitamin B12 deficiency?
Vitamin B12 deficiency can cause physical, neurological and psychological symptoms. These can develop slowly and can get worse over time. Some people may have no symptoms despite having a low level of vitamin B12 in their bodies.
People with vitamin B12 deficiency can have neurological symptoms and/or damage without anemia (lack of red blood cells).
General physical symptoms of vitamin B12 deficiency can include:
Fatigue, weakness.
Nausea, vomiting or diarrhea.
Lack of appetite.
Sore mouth or tongue.
Yellowish skin.
Neurological symptoms of vitamin B12 deficiency can include:
Numbness or tingling in your hands and feet.
Vision problems.
Hard time remembering things/getting confused easily.
Difficult time walking or speaking like you usually do.
Psychological symptoms of vitamin B12 deficiency can include:
Depression
Feeling irritable.
Experiencing a change in the way you feel and behave.
To prevent vitamin B12 deficiency the best thing to do (besides including it in your daily meals) is to do regularly check-ups.
Common Myths and Misconceptions
There is a misconception that only vegans are at risk of B12 deficiency. However, many people, including those who consume animal products, can have low B12 levels due to absorption issues or dietary habits. Ensuring adequate B12 intake is important for everyone.
Vitamin B12 is a crucial nutrient that supports various bodily functions. For those following a vegan diet, it is essential to include B12-fortified foods and consider supplementation to meet daily requirements. Regular monitoring and awareness of deficiency symptoms can help maintain optimal health.
