A vegan diet, which focuses on vegetables, fruits, legumes and grains, offers the body a variety of vitamins and nutrients. Vitamin B12, an essential vitamin, is found mainly in animal products such as meat, dairy and fish. Vegans can be at risk for B12 deficiencies and should speak with a physician or nutrition expert to ensure proper supplementation. A simple blood test can determine the levels of vitamin B12 in the blood.
Background
B12 helps maintain a healthy nervous system and aids the body in making new red blood cells. B12 is also needed to make DNA, the genetic material in blood cells. According to the website American Family Physician, the body stores a B12 reserve for two to five years, making clinical deficiencies rare. B12 deficiencies increase with age, as the ability to absorb B12, either from food or supplements, diminishes.
Symptoms
Vitamin B12 deficiencies can cause nervous system damage, psychological problems and anemia. The Mayo Clinic lists symptoms of a deficiency, including muscle weakness, fatigue, tingling in the arms or legs, shaky movements, low blood pressure, incontinence, mood disturbances, psychosis and vision disturbances. Slightly lower-than-normal B12 levels can prompt the onset of symptoms. Veganhealth.org, a project of Vegan Outreach, recommends that vegans have their B12 levels checked annually.
Types
B12 can be taken orally in supplemental form or can be administered with a needle into the muscles. Oral supplementation comes in pills, capsules and liquid tinctures. B12 is often included in many common multivitamins. A vegan taking a multivitamin containing B12 would not require additional supplementation. The recommended dietary dose is 2.4 micrograms per day, the Physicians Committee for Responsible Medicine notes.
Sources
According to the Physicians Committee for Responsible Medicine, several fortified plant-based foods can help a vegan satisfy daily nutritional needs. Fortified soy milk, breakfast cereals, nutritional yeast and meat substitutes are found at most health food stores. Look for the words "cobalamin" or "cyanocobalamin" on the labels of the products to ensure the B12 is active and comes from a reliable source. Veganhealth.org notes that vegans who consume fortified vegan products or B12 supplements are much less likely to become deficient than meat eaters.
Warning
People with allergies to cobalamin or cobalt should not take B12 supplements. Stomach upset has been reported with taking B12. Taking the recommended dose while pregnant or breastfeeding is likely safe, the Mayo Clinic notes, though research regarding consuming larger doses is lacking.
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