Thinking about trying a Vegan or a Vegetarian diet? Make sure that you get enough Vitamin B12.
- dannidobsonpt
- Jan 30, 2020
- 4 min read
Updated: Jan 4, 2021
Many people are trying a Vegan diet for the first time this January trying "Veganuary". I always advocate a balanced diet and found (whilst researching for an article I wrote about Vitamin D supplementation and how important it is to supplement during the winter months in the UK). that there are a number of Nutrients that are either not naturally available in a Vegan or Vegetarian diet, or are extremely low.
This article focusses on Vitamin B12. But The Vegan Society list several Nutrients, Vitamins and Minerals to make sure that you are getting enough of (5):
Protein
Omega-3 and Omega-6 fats
Vitamin D
Calcium
Iron
Selenium
Zinc
Vitamin K
It is important that we know what these low or non existent nutrients are. What are the consequences of not having these? What is recommended by Governments to get the recommended amounts we need?
I am not criticising people who choose a Vegan or Vegetarian diets. Far from it, there are many articles that support the benefits of both.
Whatever your choice, you should know what nutrients MAY need to be added to a Vegan or Vegetarian diet. Some are extremely important and not having them can be really bad for your health and wellbeing. This is one is really important....Vitamin B12.
Vitamin B12
Vitamin B12 is naturally only found in animal products. These include fish, meat, poultry, eggs, milk, and milk products. So are not generally present in plant foods. This means that strict vegetarians and vegans are at a greater risk than lacto-ovo vegetarians (eat dairy, milk and eggs) and non vegetarians of developing vitamin B12 deficiency.
Other sources of Vitamin B12 are available from Fortified Food and drinks like breakfast cereals, spreads, nutritional yeasts and plant based milks. These are some of the only sources of vitamin B12 that can be used as a dietary source of vitamin B12 for strict vegetarians and vegans.
Fortified foods vary widely in formulation, so it is important to read the Nutrition labels to determine the types and amounts of added nutrients they contain. (1) Just because you are eating fortified cereals for breakfast, does not mean you are getting enough!
Why do I need vitamin B12?
B12 is involved in producing red blood cells, maintaining a healthy nervous system and converting food to energy. It helps to regulate the immune system, your mood and control levels of the amino acid homocysteine. Elevated levels of which, are associated with heart disease (2). It really is a very important Vitamin for your health.
How much do I need?
The UK Government says that adults need 1.5 micrograms (mcg) a day, the US 2.4mcg/day, the European Food Safety Authority advises 4mcg/day!
The US and Europe, but not the UK, recommend higher levels for pregnant and breastfeeding women. A study (3) published found one in 12 women aged between 19 and 39 were B12 deficient, despite consuming at least the UK recommended minimum intake. The Vegan Society recommends supplementation of 10mcg/day (1) The science says that Vitamin B12 at that level is not going to cause any adverse effects...I aim for 10mcg/day from my diet and supplements.
What are the symptoms of B12 deficiency?
General symptoms include:
Extreme tiredness (fatigue)
Lack of energy (lethargy)
Breathlessness
Feeling faint
Headaches
Pale skin
Noticeable heartbeats (palpitations)
hearing sounds coming from inside the body, rather than from an outside source (tinnitus)
loss of appetite
weight loss
If you develop anaemia caused by a vitamin B12 deficiency, you may have other symptoms, such as:
A pale yellow tinge to your skin
A sore and red tongue (glossitis)
Mouth ulcers
Pins and needles (paraesthesia)
Changes in the way that you walk and move around
Disturbed vision
Irritability
Depression
Changes in the way you think, feel and behave
A decline in your mental abilities, such as memory, understanding and judgement (dementia)
Some of these symptoms can also happen in people who have a vitamin B12 deficiency but have not developed anaemia. If you are experiencing any of these symptoms go and see you GP. A simple blood test will ensure that you are quickly diagnosed and treated.
Do it now, as a long-term vitamin B12 deficiency can lead to serious heart and neurological problems (4).
I am not going to list all of the complications here because they are scary! But suffice to say that sometimes irreversible neurological problems, infertility, stomach cancer and birth defects are complications from B12 deficiency. I have included the link below if you want to get the full details and scare yourself...
Please make sure that you supplement with B12 if your diet doesn't adequately provide enough of it!
I hope that you enjoyed this brief article. As a Personal Trainer, many clients chose different diets. If I ask you for a food diary, I am not spying on you! I am looking at your nutrition, I want to know what you do and don't eat to ensure that you are getting sufficient nutrients to meet your goals.
As always, before changing your diet or supplementing, speak to your GP or Nutritionist. They will be able to give you specific advice and answer any questions you may have.
If you would like to comment, or discuss this article or any other health and wellbeing matter, please feel free to contact me. Share this with your family or friends, especially if they have chosen a vegan diet.
Danni X
Contact me by e-mail: dannidobsonpt@outlook.com
Call/Text 07811 888394
Facebook @Dannidobsonpt
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