Vitamin B12 for Vegans is often misunderstood, leading many vegetarians and vegans to avoid supplementation under the belief that a deficiency takes many years to develop. Unfortunately, this is not true, as deficiencies can be observed within just two years on a plant-based diet.
Long-term vegetarians and vegans are at an especially high risk for a B12 deficiency. Among sampled vegetarian populations, deficiencies were present in 62% of pregnant women, between 25–86% in children, and anywhere between 11–90% in the elderly. Since many people choose plant-based diets for health reasons, it just doesn’t make sense to not take a B12 supplement. Are you a vegetarian or vegan and haven’t picked up a B12 supplement yet? Or maybe you know someone who hasn’t been convinced?
Read more: Benefits of Vitamin B12
What is Vitamin B12?
Vitamin B12 (i.e., cobalamin) has the largest and most complex structure out of all the vitamins. The name cobalamin was given because of the cobalt presence within the chemical structure. The cobalt-carbon bond reactivity is the key to B12’s bioactivity. Vitamin B12 is an essential nutrient and is required in a reaction that converts homocysteine to methionine, DNA synthesis, myelin production, axon maintenance, energy production by mitochondria, erythropoiesis in bone marrow, and more
Forms of Vitamin B12
The biologically active forms of cobalamin include methylcobalamin and adenosylcobalamin. There are also two additional forms, hydroxycobalamin and cyanocobalamin (a synthetic form), which can be metabolized into either of the active forms. B12 is only synthesized by bacteria (usually in the form of hydroxocobalamin) but is converted to different forms of the vitamin in other animal bodies and accumulates up the food chain. It is therefore not present in plants unless otherwise enriched (e.g., via organic fertilizer).
Sources of Vitamin B12 for Vegans
Nutritional yeast may be B12 fortified, in which case about 2 tablespoons typically has 250mg (the RDA value). Blue-green algae (cyanobacteria) also has vitamin B12, but this B12 seems to be inactive in mammals. Vegetarians and vegans have limited to no natural sources of B12 in their diets, and dietary B12 is typically only achieved through fortified foods (e.g., certain soy products, soy milk, many cereals), animal-sourced foods (in vegetarians), or plant-based supplements. While theoretically B12 deficiencies can be prevented with fortified foods and nutritional yeast, supplements should be incorporated to ensure no deficiency.
The Importance of Vitamin B-12 for Brain and Muscle Function
Vitamin B-12 is an essential, water-soluble vitamin vital to normal brain, muscle, and nerve functioning. A deficiency in vitamin B-12 is very rare, even for individuals who do not regularly consume the vitamin, because the liver, where over 50% of the vitamin is stored, is able to store large amounts of the vitamin for up to several years. However, it is still VERY important to maintain a regular intake of the vitamin. A deficiency in vitamin B-12 can result in fatigue, anemia, and depression. An extreme deficiency, untreated for several years, can result in muscle deterioration and permanent damage to internal organs.
How is Vitamin B12 Absorbed?
In human bodies, vitamin B12 in food is bound to plant-based protein and is released through stomach acid breakdown. Supplemental B12 is already in a free form and doesn’t need to be further broken down. Free B12 combines with intrinsic factor, which is secreted by the stomach’s parietal cells, and results in the absorption of vitamin B12 within the ileum by receptor-mediated endocytosis. People who are deficient in intrinsic factor (typically older people) will develop B12 deficiencies and require a B12 injection, which bypasses the intestinal absorption phase.
Health Risks of Vitamin B12 Deficiency
Why worry about a B12 deficiency? B12 deficiencies are associated with a number of health risks, including a higher risk for heart disease, neural tube defects in newborns, low bone mineral density, neural degeneration, megaloblastic anemia, and dementia.
While stored B12 depletion may take a relatively long time, once depleted, symptoms may occur more quickly, and some are irreversible. Neurologic degeneration can occur without anemia, so early management of a B12 deficiency is important to avoid irreversible damage.
Recognizing the Symptoms of Vitamin B12 Deficiency
Not getting enough B12 in your vegan diet may lead to some noticeable health issues. Early signs of deficiency include fatigue, trouble concentrating, and lightheadedness. It’s important for vegans to remain mindful of their B12 consumption.
Signs and Symptoms of B12 Deficiency
Deficiency symptoms can range from mild to severe and may include lethargy, tiredness, poor appetite, fatigue, numb hands, depression, sore tongue, and forgetfulness. Symptoms are not always indicative of a B12 deficiency because they can be masked by either an iron deficiency or a high folate intake (in plants). Large amounts of folic acid can correct megaloblastic anemia; however, it may actually worsen the cognitive symptoms associated with a B12 deficiency.
Why B12 Supplements Are Essential for Vegans
Supplements taken at an adequate dose can effectively treat and prevent a deficiency. They are also quite inexpensive. Most B12 supplements are in the form of cyanocobalamin, which is a common synthetic form (very cheap and stable), but methylcobalamin, adenosylcobalamin, and hydroxycobalamin are also available in more expensive supplements. Doses of B12 can range from 100mg–5000mg. Since natural B12 is water-soluble, it can be taken at very high doses without toxicity.
Vitamin B12 is considered important for everyone, especially those on an ethics-based vegan diet. This water-soluble vitamin supports brain function, red blood cell formation, and muscle health.
How to Maintain a Balanced Vegan Diet: A Focus on B12
A balanced vegan diet ensures you get all the nutrients your body needs, including the often-discussed vitamin B12. Vegans can thrive on plant-based foods rich in vitamins, minerals, and proteins; B12 is a nutrient many vegans should keep an eye on. To maintain proper B12 levels, vegans should regularly consume fortified foods like plant-based milk, cereals, and nutritional yeast or use a B12 supplement.
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The Connection Between Folate and Vitamin B12 in a Vegan Diet
Folate and B12 are often considered complementary nutrients for maintaining healthy blood cells and supporting brain function. Both nutrients are important in a plant-based diet, but they work best together. Folate, abundant in leafy greens, legumes, and fortified grains, helps produce new cells, while B12 ensures these cells function properly, so it’s important to keep both nutrients balanced in your diet through thoughtful food choices.
Can Plant-Based Foods Provide Enough B12?
A common question surrounding vitamin B12 in plant-based diets is whether plant foods alone can provide enough B12. While no unfortified plant foods naturally contain significant amounts of B12, fortified options, and supplements make it easy for vegans to meet their needs. Foods like fortified plant milks, nutritional yeast, and certain breakfast cereals are great sources.
Final Thoughts: Should You Be Taking a B12 Supplement?
Vitamin B12 supplements are an important addition to a plant-based diet. They are easy to take, cheap, safe, and typically will make you feel better and more energized. If you’re a vegetarian or vegan, for health reasons, or any reason for that matter, it just doesn’t make sense to not take B12 supplements.
COMMENTS
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You explained this very well. Thank you for this very good article. I had this problem due to my improper nutrition. You have to be very careful.