Vegans often struggle to get a full range of B vitamins from food. Vitamin B12, in particular, comes mainly from animal sources, especially dairy, fish and seafood. Vegans don't eat any animal-based foods, including dairy and eggs. That makes it difficult to get B12 from the diet. No purely organic source provides B12 for vegans. The closest to an organic source of B12 for vegans is fortified organic foods.
Vitamin B12
B12 is water soluble, meaning any excess consumed leaves the body via urine. The liver stores some B12, but in general, you need to get B12 from your diet. The vitamin helps with brain functions, the nervous system and helps build red blood cells. B12 also helps with metabolism, which is why you might feel sluggish and tired if you have a B12 deficiency. Vegans need to pay extra attention to what they eat to get B12, as it only comes from animal sources.
Organic Foods
Organic crops are grown in natural soil without added fertilizer or pesticides. They also are free of man-made chemicals or food additives. However, the concept of "organic food" remains complex and loose. For example, the FDA has no regulations governing the use of the word "organic" on food packages. Some might see a product made with organic ingredients, but fortified with added B12, as organic, while others would classify this as chemically altered.
Fortified Food
Health stores market several products fortified with B12 as vegan-friendly. These include some cereals, soya milk, soya-based burgers and meat substitutes. It also includes nutritional yeast, a powered substance used in cooking. Any of these products listed as vegan-friendly contain B12 derived from bacteria, rather than animal sources. The recommended daily dose of B12 for adults is 2.4 mcg. One brand of nutritional yeast for vegans contains 25 mg of B12 per 2 tbsp. serving.
Considerations
There's a misconception that seaweed, miso and tempeh contain vitamin B12. However, according to the McKinley Health Center, the B12 in these foods is inactive and might even inhibit B12 absorption. Some products, such as soy-based meat alternatives, might include non-organic ingredients. Industrially produced soy, for example, often involves both pesticides and chemical fertilizer. Check food packages for evidence of organic status. Health stores or locally produced food markets more commonly stock organic products.
References
- MedlinePlus; "Vitamin B12"; February 15, 2011
- McKinley Health Center; "Vitamin B12: What Vegans Need to Know"; May 28, 2008
- FDA; "Does FDA Have a Definition for the Term "Organic" on Food Labels?"; June 10, 2010
- VeganHealth.org: Vegan Sources
- The University of Wisconsin-Madison Food Safety and Health; "All About Organic Foods"; January 2007
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