Many vegetarians and vegans can be at risk for developing a vitamin B-12 deficiency because animal products are the main source of the vitamin, reports Harvard Medical School. If you are a vegetarian, know the health implications of vitamin B-12 deficiency and make a conscious effort to include sources of vitamin B-12 in your diet.
Vitamin B-12 Deficiency
Vitamin B-12 is necessary for the development and function of the brain, nerves and blood cells. A vitamin B-12 deficiency can lead to neurological issues, nerve damage or anemia. Symptoms of deficiency can include confusion, paranoia, diarrhea, fatigue, shortness of breath, paleness, or tingling in the extremities, according to Lab Tests Online. Symptoms can develop over time. Seek medical attention if you have these symptoms.
Sources of Vitamin B-12
Vitamin B-12 is most commonly found in fish, shellfish and dairy products. Vitamin B-12 can also be found in egg products and dairy products such as yogurt, cheese or milk. If you are a vegan and do not eat animal products at all, discuss with your doctor the appropriate way for you to supplement vitamin B-12 in your diet. Fortified cereals and nutritional yeast can be a source of vitamin B-12. Vitamin supplements may be necessary to get the adequate daily intake of B-12.
Unreliable Sources
Products such as tempeh, miso and seaweed may contain vitamin B-12, but may not be reliable sources. The processing of these foods may leave small amounts of vitamin-12 which may not be enough, according to the International Vegetarian Union. Vegans should not rely on these foods as their sole source of vitamin B-12.
Recommended Daily Intake
Adults need 2.4 mcg a day of vitamin B-12, and pregnant women should get 2.6 mcg a day, recommends the National Institutes of Health's Office of Dietary Supplements. Older adults, people with anemia or people with gastrointestinal issues that affect the absorption of vitamin B-12 may need supplements or B-12 injections as directed by their physician.
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