Many vegetarians do not consume meat including as beef, chicken and fish. Instead, they rely on plant-based foods to get all their nutrients. Though there are numerous health benefits associated with a vegetarian diet, vegetarians are also at risk of not getting enough vitamin B-12 in the diets. Vitamin B-12 is necessary for maintaining vital functions such as red blood cell formation, synthesizing DNA and metabolizing fats and proteins.
Animal Sources
Beef, chicken, turkey, fish and eggs are some of the best sources of vitamin B-12. A 3-oz. serving of fried clams has 34.2 micrograms of vitamin B-12, which is well over 100 percent of a healthy individual's daily recommended intake. Some vegetarians consume fish and shellfish, while others do not. Those who eat seafood can get their vitamin B-12 easier than those who don't. Eggs are another source of vitamin B-12 that some vegetarians consume, but others avoid.
Plant Sources
Fortified cereal is one of the best ways for vegetarians to get vitamin B-12 in their diets. Fortified soy milk, along with tempeh, miso products, like soup and sea vegetables, also contain B-12. It can be challenging for vegetarians to obtain enough B-12.
Supplementation
Vegetarians who have a hard time getting enough vitamin B-12 in plant-based foods may choose to supplement their diets. The Vegetarian Resource Group explains that nutritional yeast, available in powder form, is rich in vitamin B-12 and you can add it to soups and casseroles. Nutritional yeast adds a cheesy flavor to foods when cooked, yet contains no meat or dairy. Vegetarians can also purchase vitamin B-12 capsules that are synthesized from plant-based sources. Doctors can also administer shots of vitamin B-12 when necessary.
Vitamin B-12 Deficiency
The Office of Dietary Supplements explains that healthy adults only require about 2.4 micrograms of vitamin B-12 each day, but if a person doesn't get enough in his diet, he could develop a deficiency. Common side effects of vitamin B-12 deficiency include anemia, fatigue, weight loss, loss of appetite and tingling in the hands and feet. Vegetarians should get their vitamin B-12 levels checked regularly to find out if supplementation is necessary.
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