Everything you need to know about Vitamin B12, from a vegan Dietitian
Why is B12 important?
Vitamin B12 is a powerhouse! It is essential proper brain and nervous system functioning, for DNA synthesis and for protein and fat metabolism. You don’t want to mess around! We need our B12.
Without sufficient B12 we may develop intense fatigue, decreased ability to think (!) and depression. Those are some serious side effects. Good news that B12 deficiency is so easy to prevent. Read on!
Can I get B12 from food?
Our bodies cannot produce a significant amount of vitamin B12, we must obtain it from our diet. I often hear that the fact that a vegan diet does not naturally contain B12 is proof that it is not a natural way to for humans to eat. B12 is actually produced by microorganisms. While meat is a good source of B12, those animals don’t produce much of the B12 themselves. It is produced by bacteria in their guts and in their foods, and gets stored in animal tissues as they eat unwashed foods and get pretty dirty (humans used to get our B12 this way too!)
There are no whole foods plant sources of B12. This means vegans should supplement with B12. There are some vegan foods which are fortified with B12, but unless your intake of these fortified products is very high and consistent, I always recommend supplementation.
Vegan foods which may be fortified with B12 include: Marmite, nutritional yeast, breakfast cereal, veggie burgers and sausages, plant-based milks. Check the label! Make sure your product is fortified if you are looking to get your B12 this way.
Vegan foods fortified with B12
Should I take a supplement? Which one?
Yes, you should take a B12 supplement.
Vegans and older adults are two groups at increased risk of vitamin B12 deficiency. Vegans, because there are no whole foods plant sources of the vitamin, and older adults because our bodies become less efficient at absorbing B12 as we age. However, anyone can develop a B12 deficciency, and I have seen it in meat eaters. One of the first signs of B12 deficiency is tingling in the fingers and toes. Take these signs seriously!
Don’t wait for deficiency. I always recommend that my clients take B12, and that they get their B12 tested as part of their routine bloodwork at their annual physical.
I often get asked “Which B12 supplement should I take?” The reality is that B12 is usually well absorbed through supplements, and you should concentrate on finding a B12 supplement that fits your budget and preferences. I find it easier to get my kids to take a spray than a tablet, so we use a B12 spray that is citrus flavoured, and we spray it under our tongues. This is the spray we use (not an ad).
Consistency is much more important than variety when it comes to B12. There is no established, safe, upper limit for B12 intake, so just take it according to package directions. You will need to take a supplement of 25 mcg a day or or 1000 mcg twice a week. That’s a lot of B12 but you only absorb about 0.5-1% of it.
The most important thing is that we all continue to get enough of this important nutrient! It is easy when you know how. Consult your doctor or dietitian for more information about this essential vitamin.
*Image credits to Gusta Foods, Be Good Organics and Amazon UK