A vegan diet excludes all foods and products derived from animal sources, including milk products, eggs and meats. There are several reasons for following a vegan diet, including ethical concerns, spiritual reasons and health. Vegans can obtain most vitamins and minerals from plant-based food sources, but you may need a vitamin B-12 supplement if you follow a vegan diet.
Purpose of Vitamin B-12
Vitamin B-12 aids in the metabolization of fats and proteins found in foods. It also aids in the conversion of carbohydrates into glucose, a sugar that provides fuel for energy. This vitamin works in combination with other B-vitamins to control levels of homocysteine, an amino acid associated with heart disease. Vitamin B-12 also stimulates the production of fats that protect nerve endings against toxic damage, according to Phyllis Balch, author of "Prescription for Nutritional Healing."
Vitamin B-12 Sources
Vitamin B-12 is found in red meats, poultry, fish, eggs and dairy products. Shellfish, milk, organ meats, chicken eggs, beef and pork are particularly rich sources of this vitamin. Vitamin B-12 is not reliably found in plant-based foods, according to the University of Maryland Medical Center. For this reason, vegans may not be able to obtain vitamin B-12 without supplements.
Vitamin B-12 Deficiency
A vitamin B-12 deficiency may cause fatigue, according to the University of Maryland Medical Center. Although current research is not conclusive, a deficiency of this vitamin may be linked to chronic fatigue syndrome. Other symptoms of vitamin B-12 deficiency include nervousness, breathing difficulties, diarrhea and a sense of tingling or numbness in the skin. Profound deficiencies may cause permanent nerve damage.
Considerations
Some dairy replacements, such as soy milk, are now fortified with vitamin B-12. Some cereals are also B-12 fortified. However, this practice is not consistent among milk replacement and cereal manufacturers. Always check package labels to make sure a product contains vitamin B-12 if you plan to use fortified products to reduce or eliminate the need for vitamin B-12 supplements.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of Maryland Medical Center: Vitamin B-12 (Cobalamin)
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