Vitamin B-12, also known as cyanocobalamin or cobalamin, is an essential vitamin for physical and mental health. This vitamin protects your nervous system against toxic and free-radical damage by stimulating the production of myelin, a fat that coats nerve endings, according to Phyllis Balch, author of "Prescription for Nutritional Healing." It also stimulates red blood cell production, which can help prevent anemia-related fatigue. Because vitamin B-12 is not reliably available from plant foods, vegetarians are sometimes concerned about vitamin B-12 deficiency. However, vegetarians can obtain this vitamin from several sources.
Dairy Products
Although a vegetarian diet excludes meats, it permits consumption of dairy products such as cheese, milk, yogurt, sour cream and cottage cheese. Dairy products are rich sources of natural vitamin B-12, according to the Columbia University website. Choose low-fat or fat-free dairy products to obtain vitamin B-12 without adding excess calories and artery-clogging saturated fats to your diet.
Eggs
Like dairy products, eggs are permissible in the vegetarian diet. These foods supply protein, sulfur and vitamin K for vegetarians. Eggs are also abundant sources of natural vitamin B-12, according to Balch. However, most of the vitamin B-12 content of eggs is contained in the yolks, which are also high in saturated fats and cholesterol. Egg whites are not significant sources of vitamin B-12. Use eggs sparingly to avoid elevating blood cholesterol levels -- high total cholesterol can contribute to heart attack and stroke.
Supplements
Although most vegetarians obtain sufficient vitamin B-12 from eggs and dairy products, some types of vegetarians exclude these foods from their diets. If you are a strict vegetarian, also known as a vegan, you may be at risk for vitamin B-12 deficiency. However, you can obtain this vitamin in supplement form. Vitamin B-12 is widely available in B-complex supplements. Natural food stores and online retainers also offer standalone vitamin B-12 supplements in capsule and sublingual forms. According to Balch, sublingual vitamin B-12, which dissolves under your tongue, may enter your bloodstream more quickly and efficiently than capsule form.
Fortified Foods
Strict vegetarians may also obtain vitamin B-12 from fortified vegan foods. Fortified soy milk, cereals and tofu, as well as meat replacements such as tempeh and seitan, provide this vitamin in vegetarian diets, according to the Columbia University website.
Deficiency
Although vitamin B-12 deficiencies are rare, strict vegetarians who do not take supplements of consume vitamin B-12 fortified foods may develop a deficiency over a period of three to five years. A deficiency of this vitamin may cause permanent nerve damage. It may also cause symptoms such as depression, headaches, muscle inflammation, chronic fatigue and memory problems, according to Balch.
References
- "Prescription for Nutritional Healing"; Phyllis Balch, C.N.C.; 2010
- Columbia University: Vegetarian -- Vitamin B-12 Deficient?
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