How Vegans Get their Vitamin B-12


There is no doubt that consuming a plant-based diet is great for the health and this will also keep you away from various diseases. However, as you also know everything comes with both pros and cons. That’s why plant-based diets have also a bad side. Although plant-based diet comes with a lot of vitamins, nutrients, and minerals, they are usually lack of vitamin B12. This vitamin deficiency can cause serious health problems.
That’s why vegans who have adopted plant-based diet they need to get vitamin B-12. And luckily, there are vegan supplements that can fulfill this vitamin requirement.
What is Vitamin B-12?
Now, are you wondering what is Vitamin B12? It is actually B vitamin. It is required for nerve tissue strength, red blood cells production, and proper functioning of the brain. Vitamin b12 is also known with the name of Cobalamin. It is also water-soluble vitamin which means it can be dissolved in water. Amazingly, the human body can keep this vitamin B-12 for maximum up to four years. And any unwanted or excess vitamin B12 is discharged in the urine.
Vitamin B-12 naturally occurs in animal products, which includes meat, eggs, fish and also, dairy products. Deficiency of Vitamin B-12 can cause serious problems such as damage to the nervous system and anemia. And unfortunately, vegan avoids animal products, and they don’t eat anything that comes from the source of animals. Thus, vegans are at very high risk by not consuming animal products. Then, how vegan get vegan B12?
Luckily, deficiency of vitamin B12 can easily be avoided as this vitamin is also present in fortified foods, such as certain cereals, nutritional yeast, and soy milk. However, one of the best ways to ensure you are getting enough amount of vitamin B12 is to consume vegan supplements.
Why Vitamin B-12 is Essential?
Vitamin B-12 is very important for the normal functioning of the nervous system and brain. It also aids in creating and regulating DNA. You might be surprised to hear that the metabolism of each and every cell in our body relies on Vitamin B-12. It plays a crucial role in the creator of fatty acids and also, energy production.
As you also know that our body produces a lot of red blood cells in every minute and unfortunately, these red blood cells can’t multiply properly without B-12. Also, the red blood cells production reduces if B-12 levers are very low. As we told earlier, the deficiency of vitamin B-12 results in the anemia. That’s why all vegans consume enough amount of vegan B12 to avoid anemia.

What is Intake Requirement?
According to various studies, adults and teens over the 14 years of age, they should eat 2.4 mcg of vitamin B-12 per day. On the other hand, pregnant women should consume 2.6 mcg of Vitamin B-12 and lactating women should consume 2.8 mcg. Luckily, excessive consumption of vitamin B-12 has found no harmful or toxic qualities. And vegans who are going to prefer vegan supplements for vitamin-B12, they should always consult with their physician.
What is Vegan B-12 Foods?
As vegans avoid animal products and that’s why they need to depend on vitamin B-12 fortified foods. Unfortunately, plant-based foods don’t produce vitamin B-12 and that’s why vegans need to find vegan B-12 foods. Here are B-12 foods for vegans:
Fortified Non-Dairy Milk
Breakfast cereals
Vegan Spreads, like Marmite
Nutritional Yeast
Meat Substitutes
However, it is very important to read or check labels on the vegan B-12 foods you will buy. Vegans who are already vitamin B-12 deficient, vegan supplements B-12 is required. You can easily get B-12 supplements online.
What are Symptoms of Vitamin B-12 Deficiency?
Vitamin B-12 deficiency can affect human physical and mental health very badly. That’s why vegans should consume vegan B12 to avoid problems. However, here are the signs of vitamin B-12 deficiency you should aware of that.
1. Tingling Feet or Hands
The deficiency of Vitamin B-12 can result in pins and needles in the feet or hands. This symptom develops as B-12 plays an important role in the functioning of the nervous system. And that’s why its deficiency can result in nerve damage. When it comes to the nervous system, B-12 aids produce myelin and it is a protective coating that protects the nerves.
2. Trouble while Walking
The lack of vitamin B-12 can also result in movement problems. Numbness in the limbs and feet may make it difficult to walk without any support. Hence, vegans who are vitamin B-12 deficiency can also experience weakness in muscle.

3. Pale Skin
Yellow or place skin called jaundice can also be the sign of vitamin B-12 deficiency. Jaundice occurs when the human body is unable to produce adequate red blood cells. You know the role of vitamin B-12 in producing red blood cells. Thus, if you are vegan, then you should consume vegan B-12 food to stay healthy and fit,
4. Trouble While Thinking
Lack of vitamin B-12 can cause troubles with thinking that refer to as cognitive impairment. These problems include difficulty in thinking and also, lead to memory loss.
5. Nausea and Diarrhea
The deficiency of vitamin B-12 can also result in the digestive tract. However, if you are already suffering from vitamin B-12 deficiency, then you should go for B-12 vegan supplements.
6. Irritability
Lack of vitamin B-12 can affect human mood to a great extent and that can further cause depression or irritability.
7 Oral Problems
Also, Lack of vitamin B-12 can develop oral health problems, such as mouth ulcers, burning sensation, and glossitis. All it is because of the reduction in the production of red blood cells.
Here, we have covered a few symptoms of vitamin B-12 deficiency. Vegans should ensure that they get enough amount of B-12 in their diet. Doctor or health professionals will also probably advice vegans to go for B-12 vegan supplements. No plant-based diet comes with vitamin B-12, and that’s why vegans should need to aware of its alternative sources.

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