Vegan Diets: Do They Require B12 Multivitamins?

Vitamin B12 is an essential nutrient that is not made by plants, so it is not found in unfortified plant-based foods. As a result, vegans and vegetarians must take particular care to consume enough vitamin B12, as it is mainly found in meat, eggs, and dairy products.

Vitamin B12 is important for many bodily processes, including protein metabolism and the formation of red blood cells. It also plays a crucial role in the health of your nervous system.

There are a few ways for vegans to reach the recommended daily intake of B12. This includes consuming B12-fortified foods, such as plant-based milk, breakfast cereals, and nutritional yeast, or taking a vitamin B12 supplement.

The only reliable vegan sources of B12

Vitamin B12 is an essential vitamin with a range of crucial functions in the body, including DNA synthesis, forming red blood cells, and keeping the nervous system functioning well. While B12 is found in animal products, vegans can still get their recommended daily amount of B12 from a few key sources.

Fortified foods

The most efficient and reliable food sources of B12 for vegans are foods that have been fortified with B12. Fortified foods typically contain much more B12 than foods with naturally-occurring B12.

Fortified foods that contain B12 include:

• Breakfast cereals
• Nutritional yeast
• Non-dairy milk
• Vegan meats

Supplements

Supplementation is recommended for vegans, even if they have a reliable intake of B12 fortified foods. This is because B12 is a crucial nutrient for the functioning of our body, and a B12 deficiency can be dangerous.

Supplements can come in the form of sprays or pills, and the recommended amount is at least 25 mcg every day, or a supplement of at least 1000 mcg twice a week.

The importance of B12 for health

Vitamin B12 is an essential nutrient that plays a crucial role in maintaining optimal health. It is a water-soluble vitamin that contains cobalt and exists in several forms, with the most common being cobalamin. B12 is naturally synthesised by microorganisms and is therefore predominantly found in animal products such as meat, eggs, and dairy.

Health Benefits of Vitamin B12

Vitamin B12 has a wide range of health benefits and is essential for:

• Formation and division of red blood cells
• Protecting the nervous system
• DNA synthesis
• Providing the body with energy

Health Risks of Vitamin B12 Deficiency

Vitamin B12 deficiency can have severe consequences for a person's health. Common problems associated with vitamin B12 deficiency include:

• Anaemia
• Certain neurological disorders
• Reduced growth and healing
• Weakness and fatigue
• Tingling in the hands and feet
• Problems with the digestive system
• Sore tongue or mouth ulcers
• Feeling faint or dizzy
• Decline in memory, judgement, and understanding
• Tinnitus

B12 for Vegans

Vitamin B12 is mainly found in animal products, so it is essential for vegans to ensure they are getting enough of this vital nutrient. The only reliable food sources of vitamin B12 for vegans are fortified foods and supplements. Fortified foods that commonly contain vitamin B12 include plant-based milk, breakfast cereals, and nutritional yeast.

It is recommended that vegans consume fortified foods two to three times a day to get at least three micrograms of B12, or take a daily supplement providing at least 10 micrograms, or a weekly supplement of 2000 micrograms.

B12 deficiency symptoms

B12 deficiency can lead to a wide range of symptoms, including physical and neurological issues.

Physical Symptoms

• Weakness, tiredness, or lightheadedness
• Heart palpitations and shortness of breath
• A painful, smooth, inflamed tongue (glossitis)
• Constipation, diarrhoea, loss of appetite, or gas
• Bluish or grey-brown nails
• Rapid breathing
• Sore or red tongue, sometimes with mouth ulcers
• Weight loss
• Nausea
• Irritability
• Increased heart rate

Neurological Symptoms

• Numbness or tingling
• Problems walking or speaking
• Poor memory, confusion, hallucinations, and personality changes
• Problems with balance and coordination
• Cognitive problems (problems with thinking, judgement, and learning)
• Depression and anxiety
• Dementia
• Blind spots
• Vision loss

B12 testing

The status of B12 is typically assessed through serum or plasma B12 levels. However, this indicator may be influenced by other factors such as low vitamin B6 or folate levels. Elevated methylmalonic acid (MMA) levels may be a more reliable indicator of B12 status as it indicates metabolic changes specific to B12 deficiency. Other indicators include homocysteine levels and holotranscobalamin (holo-TC).

It is recommended that all vegans get their B12 levels checked annually, especially if they are not taking supplements or consuming B12-fortified foods. B12 deficiency can have severe consequences for one's health, including anemia, certain neurological disorders, and reduced growth and healing.

To maintain optimal health, vegans should ensure they are getting enough B12 through consuming B12-fortified foods or taking B12 supplements.

How to ensure adequate B12 intake

Ensuring adequate vitamin B12 intake is essential for optimum health. Vitamin B12 plays a crucial role in the formation and division of red blood cells, protecting the nervous system, synthesising DNA, and providing the body with energy.

Since vitamin B12 is mainly found in meat, eggs, and dairy products, vegans must take particular care to consume enough of it. The only reliable food sources of vitamin B12 are animal produce and fortified plant-based foods.

• Eat fortified foods two to three times a day to get at least three micrograms of B12. Fortified foods include some plant-based milk, soy products, breakfast cereals, and nutritional yeast. Nutritional yeast is popular among vegans because of its rich, cheesy, nutty flavour and can be easily added to dishes while cooking.
• Take a daily B12 supplement providing at least 10 micrograms.
• Take a weekly B12 supplement providing at least 2000 micrograms.
• If relying on fortified foods, check the labels carefully to ensure you are getting enough B12.
• If you are wary of taking supplements, get your blood levels of vitamin B12 checked before taking any.

Frequently asked questions