Following on with my current series on vegetarian nutrition, I wanted to look at a very important vitamin, especially for vegans – B12.

Why is B12 important for vegans?

Vitamin B12 is only found in animal products, therefore in theory, those following a strict vegan diet could be at risk of developing a B12 deficiency. B12 deficiency can lead to pernicious anaemia and severe, irreversible nerve damage, therefore it’s very important that you make sure you’re getting enough into your diet.

Unfortunately, some B12 deficiencies can go undetected. This is because sources of folic acid in the diet (green, leafy vegetables etc) can mask the anaemia, caused by vitamin B12 deficiency, and therefore deficiency goes undetected. As a result of this, it has been suggested, that vitamin B12 deficiency is more prevalent among vegans than what is reported, or diagnosed.

How is the vitamin produced?

B12 is produced by microorganisms, found in soil, rivers, ponds, and also the gut of animals, and humans (however it is thought that we cannot use the B12 which our own bodies produce).

What are the sources of vitamin B12 in the vegetarian/vegan diet?
* Vegan choices

• Fortified breakfast cereals *
• Meat substitutes (veggie burgers and patties – check labels) *
• Milk substitutes, such as soya or rice milk (check labels) *
• Fortified bread *
• Yeast flakes *
• Eggs
• Plain diet yoghurt

Are you getting enough?

If you don’t eat animal products, you need to make sure you’re getting vitamin B12 from other reliable sources, such as those listed above. However, if you still don’t think your intake is adequate, you should take a B12 supplement, just to be on the safe side. Remember to opt for the lowest does of B12 supplement you can find (around 2 micrograms/day). Your body can only absorb what it needs, and I’m a strong believer that there is no point in wasting your money on megadose amounts of vitamins.

You may also want to check out Vitamin B12 Deficiency – A Silently Dangerous Epidemic.