Vegetarians or those considering adopting a vegetarian diet may be concerned with getting enough nutrients. Vitamin B-12, or cobalamin, is primarily obtained from animal sources. Thus, it may be a challenge to consume sufficient amounts if a vegan diet, which excludes all animal products, is chosen. B-12 deficiency can have serious health consequences. Awareness of B-12 sources and your eating habits will allow you to include foods and supplements that contain vitamin B12.
What B-12 Does
Vitamin B-12 is essential for the healthy formation and maintenance of red blood cells and nerve cells. It is also needed to create DNA, the genetic material in cells.
Symptoms of Deficiency
When not enough vitamin B-12 is consumed or absorbed by the intestines to complete bodily functions, a deficiency occurs. Because the body stores vitamin B-12, it could take several years to develop a deficiency. Pernicious anemia, caused by difficulty forming red blood cells, can be caused by vitamin B-12 deficiency. This form of anemia can create poor immunity, fatigue, breathlessness and listlessness. Nerve damage, indicated by numbness and tingling of the hands and feet, is another result of a deficiency. Vitamin B-12 deficient infants can experience growth and developmental delays, anemia and movement dysfunctions. Other signs of deficiency include constipation, poor memory, dementia, weight loss, appetite loss, depression, and trouble balancing. A blood test that measures vitamin B-12 levels in the body can determine if there is a deficiency.
Fatigue
Signs of fatigue are energy loss and feeling tired or weak. This can occur due to intense physical or mental exertion or due to an ailment. If vitamin B-12 deficiency results in anemia, fatigue may be one of the symptoms. However, fatigue itself is not a symptom of a B-12 deficiency. Visit a doctor for testing to determine the cause of fatigue.
Recommended Dose
Adults should get 2.4 mcg of vitamin B-12 daily. Because pregnant and lactating women provide vitamin B-12 to their fetuses and infants they require slightly more of the vitamin. Pregnant women should consume 2.6 mcg and lactating women 2.8 mcg per day.
Sources
Vitamin B-12 occurs readily in eggs and dairy products, including milk, buttermilk and yogurt. Non-animal sources include fortified soy milk, cereals, meat substitutes and Brewer's yeast. Consider a supplement which contains vitamin B-12 if you have concerns about consuming the recommended amount via your vegetarian diet. Consult with a doctor before taking any supplement.
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