Like everyone else, vegetarians are concerned with getting proper nutrients. It may be a challenge for vegetarians to get enough vitamin B12 because it comes primarily from animal sources. Vitamin B12 deficiency can lead to serious health problems. However, conscientious eating can ensure proper nutrient consumption.
Why It's Important
Vitamin B12 is needed for red blood cell, DNA and nerve cell production and maintenance. Deficiency of vitamin B12 can lead to neurological damage such as numbness and tingling in the hands and feet, anemia and developmental delays in infants. Pregnant and nursing mothers need to be particularly careful to get enough of this vitamin as it is required for proper fetus and infant growth and development.
How Much Is Needed?
The University of Illinois McKinley Health Center recommends that adults get 2.4 micrograms (mcg), pregnant women 2.6 mcg and lactating women 2.8 mcg of vitamin B12 per day.
Signs of Deficiency
It may take some time -- a few years -- for signs of vitamin B12 deficiency to show. Symptoms include fatigue, constipation, appetite loss, weight loss, depressed mood, poor memory, confusion and difficulty balancing. See a doctor if any of these symptoms are present. A blood test can determine if there is a vitamin B12 deficiency.
Animal Sources
Ovo-lacto-vegetarians, those individuals who consume eggs and dairy products, can easily get enough of this vitamin. Milk, yogurt and egg yolks contain high amounts of vitamin B12. Look for milk that has not been sterilized, condensed or boiled, as these processes remove a large portion of the vitamin.
Non-Animal Sources
Vegans, vegetarians who don't eat any animal products, have other food choices. Choose foods fortified with vitamin B12 such as soy milk, bread, cereal or fortified meat alternatives. Take supplements or add nutritional yeast to foods.
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