Vitamin B-12 helps your body form blood cells and aids in neurological functions, along with a number of other body processes. Adequate intake of B-12 is important in preventing a deficiency that could lead to health complications. Certain groups of people, such as strict vegetarians and vegans, have a higher risk for a deficiency. Understanding the sources of B-12 and the options for vegetarian intake may help you avoid a deficiency in this important nutrient.
Food Sources
Most food sources of vitamin B-12 stem from animal-based products, and this is why vegetarians and vegans have an increased risk for deficiency. These food sources include liver, salmon, clams and tuna. Vegetarians who eat dairy products or eggs can find B-12 in foods such as eggs, milk and cheese. Fortified cereals will typically contain some or all of the B-12 you need each day. People who follow a strictly plant-based diet may need to take a daily supplement or use nutritional yeast flakes to reach the necessary intake. Each brand of nutritional yeast will have a different B-12 content, so read labels carefully for nutrient content.
Recommended Intake
The average adult will require around 2.4 mcg of vitamin B-12 each day, and a woman who is pregnant or nursing will require slightly more. Your doctor can help you determine the amount you need each day based on your health and the medications you take.
Deficiency Symptoms
If you have a vitamin B-12 deficiency, you could experience change in appetite, weakness and constipation. Other signs may include numbness in your extremities, particularly your hands and feet. You may also notice problems with balance, confusion, memory problems, depression and mouth sores. Anemia may accompany these symptoms. Contact your doctor immediately if you have these or other symptoms since prompt treatment could help you avoid permanent complications.
Considerations
You should not begin using vitamin B-12 supplements unless directed by your doctor. Vitamin B-12 could interfere with the action of certain medications and health conditions, and your doctor can tell you if you have a risk for these interactions.
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