Vitamin B12 and vegans

It is a known fact that vegans follow an extremely strict vegetarian diet. However, if this is not planned properly it could lead to certain deficiencies. There are a lot of doubts centered on B12 deficiencies and the need to take supplements to enhance its presence in our system. However, the consensus is that if you do not have a B12 deficiency, then you do not need to take a supplement for it. Also if you are keen on getting the right amount of nutrition, then it would be better to eat more foods that provide you with B12 rather than take artificial supplements for it. It could be going against the very concept of being vegan.

B12 is a vitamin required by our body in very small amounts. Just about three micrograms is the recommended necessity. Moreover, this vitamin is stored by our body in the liver, kidneys and even the muscle tissue without being expelled during our daily ablutions. Deficiency of this vitamin can take years to manifest itself. When it does, it takes the form of nerve damage or anemia of dangerous sorts.

While the intake of folic acid can work temporarily in cutting out the effects of vitamin B12, it is only for a short time. This however does not mean that you constantly live on an excessive diet of vitamins and minerals, as this could lead to other complications. There are several athletes who are vegan but maintain healthy levels of B12 thanks to the right kind of eating. Such people may risk being a little underweight, but their health is not compromised in any way.

As is the consensus, it would be better to eat food that is rich in B12 rather than spend excessive amounts of money on supplements. Some of the foods that are good are legumes (beans are a good example). Research by several vegetarian societies has shown that ideal sources of B12 for vegans are dairy products as well as free-range eggs. Half a pint of semi skimmed or whole milk contains 1.2 µg of vitamin B12. Forty grams of the vegetarian option of cheddar cheese 0.5 µg. as well as eating a boiled egg can give you 0.7 µg. These foods however may not be suited to vegan ideology.
There are some fortified foods like milks and breakfast cereals that provide the necessary daily intake of Vitamin B12. If you are depending on these for your quota of the vitamin, then be sure to check the labels on fortified foods to see the levels included. This will also be necessary in order for you to determine its intake each day.

Research has been conducted on the possibility of fermented soy products, seaweed and algae containing Vitamin B12, but the studies have been inconclusive. Some fermented soy products have been analyzed for the B12 presence, but nothing significant has been found. Vegans have been known for an inclination towards soy products. But you should know that soy is a condiment more than it is considered a food.
Eating healthy will also reduce your susceptibility towards other illnesses. Though a B12 deficiency may take years to manifest itself, your levels can go haywire on any day if you are not too careful. The American Academy of Family Physicians states – “The true prevalence of Vitamin B12 deficiency in the general population is unknown. The incidence, however, appears to increase with age. In one study, 15 per cent of adults older than 65 years had laboratory evidence of Vitamin B12 deficiency.” (Source: http://www.vegsoc.org/info/b12.html)

If you are on a planned diet as a vegan, then supplements will not be a necessity at all. The concept here is to have a balanced diet. There are several vegans who plan their diet well and hence have no need for supplements. There are also some vegans who count the levels of each of the nutrients that they ingest. On some days when they feel they have not had enough from the food they take, they make up with a supplement. There are also those who constantly monitor their levels with tests and they take in supplements as a precautionary measure. However, the point of getting your nutrients from your food is reiterated.

There are several myths associated with being vegan. One of them is that vegans run a much higher chance of suffering from Vitamin B12 deficiency. The fact is that deficiency of this vitamin is very rare. Even in this, there are two ways in which a deficiency will manifest itself. The first is mal-absorption. This could be because of illnesses related to the digestive system and which have affected the stomach and intestines. In this form, a lack of Vitamin B12 is not the issue and it is introduced into the system with injections. The lesser occurring type of B12 deficiency occurs very rarely and is a direct result of people not consuming any foods that provide them with the vitamin. Since the possibility of this is very rare, the occurrence of the deficiency in this way is seldom seen.

All said and done, a slight excess of this vitamin will not cause you any bodily harm. If you are one of those who consume supplements as a precautionary measure, then you should know some details. A B12 supplement of 10 micrograms or a little more taken on a day to day basis will fulfill your daily requirement of B12. This is the best way to space things out rather than consuming one high dosage tablet. An intake of 2000 micrograms of B12 once a week will also constitute a good intake. Remember to chew your B12 tablet or allow it to dissolve on your tongue to improve its absorption into your system. Store your B12 supplement tablets in an opaque unit. As with anything else, an excessive intake of B12 is not really advised. Though adverse side effects have not been reported, it would be best to avoid an intake that exceeds 5000 micrograms per week.

Related Articles

• How do they get B12 in Soy Milk?
• Finding B12 For Vegetarians
• Can You Overdose On Vitamin B12?
• The Connection Between Pernicious Anemia and Vitamin B12
• B12 inections typically last for one month
• B12 is typically found in animal products
• Vegetarians can take B12 supplements

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