Following a vegan or vegetarian diet requires careful planning to ensure important nutrients are obtained in adequate amounts. One nutrient that deserves particular attention is vitamin B12.
Vitamin B12 is found naturally in foods such as meat, fish, eggs and dairy products. Because reliable plant based sources are limited, vegans and some vegetarians may have difficulty obtaining enough vitamin B12 through diet alone.
Vitamin B12 plays an important role in supporting healthy red blood cell production, nervous system function, energy levels and immune system health. Adequate vitamin B12 intake is also important for maintaining general health and wellbeing.
The recommended dietary intake (RDI) of vitamin B12 for adults is 2.4 micrograms per day. People following a vegan diet may wish to pay particular attention to their vitamin B12 intake, especially if they consume few or no fortified foods.
Some foods, including plant based milks, breakfast cereals and meat alternatives, may be fortified with vitamin B12. These products can help contribute to daily intake, although the amount provided varies between products.
Vitamin B12 also plays a role in normal homocysteine metabolism. Homocysteine is a naturally occurring amino acid formed during normal metabolism. Vitamins such as vitamin B12, folate and vitamin B6 are involved in converting homocysteine into other compounds used by the body. Maintaining adequate intake of these nutrients supports normal homocysteine metabolism.
Some plant foods, including spirulina, miso and tempeh, were once thought to be useful sources of vitamin B12. However, research suggests these foods may contain forms of vitamin B12 that are not reliably utilised by the body. For this reason, fortified foods are generally considered a more dependable dietary source for people following plant based diets.
If you are vegan, vegetarian, or concerned about your vitamin B12 intake, your doctor can arrange testing to assess your vitamin B12 status. Where dietary intake is inadequate, vitamin B12 supplementation may help prevent vitamin B12 deficiency.
Explore ANCs Activated B12 1000mcg
Key Takeaways
• Vitamin B12 is found naturally in animal based foods such as meat, fish, eggs and dairy products.
• Vegans and some vegetarians may find it more challenging to obtain adequate vitamin B12 from food alone.
• Vitamin B12 supports healthy red blood cell production, nervous system function, energy levels and immune system health.
• Vitamin B12, folate and vitamin B6 are involved in normal homocysteine metabolism.
• Fortified foods and supplementation may help support vitamin B12 intake when dietary intake is inadequate.
The information in this article is general in nature and is not intended as medical advice. If you have concerns about your health or nutritional needs, speak with your healthcare professional. Always read the label and follow the directions for use.
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