The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements, such as our very own VEG 1. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.
Because vegans avoid all animal-derived products, they may rely on vitamin B-12 fortified foods, such as certain breakfast cereals and nutritional yeast. Plant foods do not produce vitamin B-12, so it is vital that vegans find alternative sources of vitamin B12 to remain in the best health.
A new study has found that those who choose vegan diet may be missing out on Vitamin B12 and may need supplements to avoid deficiency of the vitamin. Experts have said that Vitamin B12 is naturally found in meat, fish, dairy products and eggs – in short foods that vegans avoid.
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: Feeling very tired or weak. Experiencing nausea, vomiting or diarrhea.
Bananas are a cheap, healthy, and nutrient-dense fruit that can easily become a part of every individual's diet. It is one of the best fruits rich in vitamin B12.
Summary: Vegan Vitamin B12
Vegans need to consume fortified foods and/or supplements to meet their intake needs. As many as 30-76% of vegan adults are deficient in vitamin B12, depending on the definition of deficiency. To avoid deficiency, vegan adults should aim to get 2.4 to 4 micrograms of vitamin B12 each day.
People should chew the tablets or allow them to dissolve in the mouth to maximize the absorption. If a person has a severe vitamin B12 deficiency, a doctor may advise them to have injections to increase their levels of this nutrient.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
There are certain foods that also need a cut-down in case of vitamin B12 deficiency. “Some foods and drinks can interfere with vitamin B complex intake like alcohol, caffeine and processed foods, etc should be avoided completely,” Shah added.
Most plant milks, like almond milk, soy milk and coconut milk, are fortified with B12. These dairy alternatives can be used in place of regular milk in recipes or consumed as a delicious beverage option! Although the amount of B12 varies between kinds and brands, a cup of non-dairy milk may have up to 3 micrograms.
Most vegans consume enough B12 to avoid clinical deficiency. Two subgroups of vegans are at particular risk of B12 deficiency: long-term vegans who avoid common fortified foods (such as raw food vegans or macrobiotic vegans) and breastfed infants of vegan mothers whose own intake of B12 is low.
If your vitamin B12 deficiency is caused by a lack of the vitamin in your diet, you may be advised to take vitamin B12 tablets every day between meals. Or you may need to have an injection of hydroxocobalamin twice a year.
Nuts are a great source of plant-based protein, fibre, healthy fats, vitamins and minerals, which all help to boost the intake of essential nutrients in any diet – plant-based or animal-based. While they are not high in B12, they contain a whole spectrum of nutrients that help to optimise overall health and well-being.
Safety and side effects
Your body absorbs only as much as it needs, and any excess passes through your urine. High doses of vitamin B-12, such as those used to treat a deficiency, might cause: Headache. Nausea and vomiting.
Multivitamins normally contain only small amounts of B12, which might not be enough for vegans. There might be a significant degradation of B12 in multivitamins resulting in inactive B12 analogs that not only are useless but might interfere with the active B12 and hasten the onset of a deficiency.
There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins, and you can start incorporating them into your diet with our avocado recipes.
Vegetables– Usually, most vegetables contain some amount of Vitamin B12, but there are some Vitamin B12 foods for vegetarians that contain a very high amount of Vitamin B12 namely- Spinach, Beetroot, Potatoes, Mushrooms, alfalfa, and others.
Seaweed/Nori
Seaweed is an alga rich in vitamin B12. It's a common food in Asian countries. It's a key ingredient of sushi and can be eaten separately as well.
Conditions affecting the stomach
Some stomach conditions or stomach operations can prevent the absorption of enough vitamin B12. For example, a gastrectomy, a surgical procedure where part of your stomach is removed, increases your risk of developing a vitamin B12 deficiency.
How to raise your B12 levels fast. The most common way to treat B12 deficiencies is by adjusting your diet. If this is unsuccessful, vitamin supplements may be recommended. If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs.
Inadequate dietary intake
A balanced diet typically provides sufficient vitamin B12; however, strict vegans and people with a poor diet are at higher risk of developing a deficiency. Good sources of vitamin B12 include: Meat. Fish.
Stage 1 is decreased levels of vitamin B12 in the blood. Stage 2 is low concentration of vitamin B12 in the cell and metabolic abnormalities. Stage 3 is increased levels of homocysteine and MMA and decreased DNA synthesis resulting in neuropsychiatric symptoms. Stage 4 is macrocytic anemia.