Vitamin B-12: Preventing Deficiency, Especially in Veg Eaters

Though being a vegetarian and especially a vegan comes with a load of specific issues that must be addressed, one primary issue is how people from both groups will obtain vitamin B12. Vitamin B12 is generally associated with the “meat” food group, such as red meat, poultry, fish and dairy products, hence why vegetarians and vegans are suspected to be lacking this essential vitamin.

What Role does Vitamin B12 Have in our Bodies?

Each vitamin from the B complex vitamin group is a water-soluble compound, meaning that they help several different enzyme “systems” that we have within our bodies. These “helpers’ help in the formation of DNA, the synthesis of fatty acids (such as omega-3), the creation of red blood cells and helps our nervous system work efficiently.

What Happens if we are Vitamin B12 Deficient?

Before you become alarmed, do know that vitamin B deficiencies are not all too common among health people in industrialized nations. Should you be lacking vitamin B12, you may suffer from increased homocysteine levels, which in turn may leave you more susceptible to heart disease and strokes.

As a Vegetarian or Vegan, How can I be sure I’m getting my Vitamin B12?

The good news is that you need not be a meat, poultry, fish or dairy eater to obtain the necessary vitamin B’s to have a healthy life. Today, most vegetarian and vegan foods are fortified with B complex vitamins. Check out vegan burger mixes, margarines, breakfast cereal, soya milks, sea weeds and yeast extracts and see whether or not they include a fortified vitamin B12 component. There are also, of course, supplements that can easily be taken on a daily basis.

NOTE: Unlike fat soluble vitamins (such as vitamin D and E) the B-complex vitamins are water soluble and so they are typically excreted on a daily basis. It is imperative to take appropriate supplements on a daily basis for this reason.

photo by Klaus Post