Is Vegan Vitamin B12 Really Necessary?

"Why do I need Vitamin B12?"
"Where does B12 come from?"
"How much Vitamin B12 do I need?"
"What are Vegan Vitamin B12 sources?"
"Should I worry about a B12 deficiency?"

Whew! Talk about a confusing nutrient. Let me help you take the mystery of out this important topic.

"Why do I need Vitamin B12?"

For years I didn't give Vitamin B12 a second thought. I was very headstrong and believed I could get everything I need from my vegan diet.

I mean, if our ancestors thrived on a plant-based diet without any need for supplements, then I can too, right? This is not necessarily true, and can be dangerous thinking.

First of all, you know those cute little red blood cells that are moving throughout your entire body? Well, Vitamin B12 is required for these red blood cells to form and grow. Red blood cells are SO important. They attach themselves to oxygen, which they carry along to your tissues. When they get to an area where the oxygen is needed, they deposit their oxygen load and pick up carbon dioxide which they carry back to the lungs. How important are these little guys?! Very. Your red blood cells work so hard that they live for just 3 short months. So it's vital that you replenish their numbers.

B12 also helps to build your immune system, and if you're pregnant or trying to get pregnant, your B12 intake is extremely important.

But perhaps the most well-known reason for ensuring your B12 intake is sufficient is the number of nervous, mental and emotional disorders that occur if you're not getting enough (more on this later).

"Where does Vitamin B12 come from?"

It's very important for you to grasp that in our modern food supply B12 is found MOSTLY in animal products. Why? Because Vitamin B12 comes from our soil. When a cow, for instance, chomps on grass she eats this vitamin B12-enriched soil.

And those ancestors of ours who were able to thrive on a plant-based diet without adding any Vegan Vitamin B12 supplements? Well, they were getting their food directly out of the ground still covered in soil -- soil which they were never quite able to completely remove. Our food today is usually very clean by the time it makes it to our stores, and then we further clean it in our own kitchen (since most of us don't like the taste of dirt). Goodbye Vitamin B12.

If you eat a vegan diet, you MUST be sure you're getting the amount of Vegan Vitamin B12 you need.

"How much Vitamin B12 do I need?"

The recommended amount of Vitamin B12 USED TO BE 2.4 micrograms per day. But after further studies, it has been raised to 4-7 mcg per day. BUT...and that's a big but (!)...that's not how much you should take daily, that's how much you need to ABSORB daily.

In order to absorb the recommended 4-7 mcg Vitamin B12 per day, you need to take at least 250 mcg daily through the use of B12 supplements and/or B12-fortified foods which contain at least 25% of the recommended RDA (which can of course be found in the Nutrition Facts on the label).

If you're the type of person who would prefer to take your Vitamin B12 supplement once per week instead of once per day, then you'll need to take at least 2,500 micrograms per week.

"But Sassy, if the recommended 250 mcg per day is multiplied by 7 days per week, that equals 1,750. So why the heck is the recommendation at least 2,500 micrograms per week? That doesn't add up!"

You are MOST astute, Grasshoppah. It's because if you take your B12 less often, you need to take MORE to get your required absorbable intake of B12.

As you can see, by giving your body a constant supply of Vitamin B12 (every day) you need far less than if you supplement once per week.

"What are Vegan Vitamin B12 sources?"

Here are some reliable ways to get the Vitamin B12 you need:

• B12 Supplements -- First and foremost, I recommend Vegan Vitamin B12 supplements. They're incredibly easy to take (just pop a small tablet under your tongue) and they're VERY inexpensive. Remember, you're shooting for at least 2,500 micrograms per week. So pay attention to the amount of B12 the supplement provides.

  Here's what I recommend. Nab a bottle of sublingual (meaning under-the-tongue) B12 tabs. (I like these B12 tabs by DEVA because they have B12 AND folic acid smooshed together in one tablet. Vitamin B12 and folic acid are very close pals. They have many functions in common, and each requires the presence of the other to do its best job.)
  
  These tabs contain 1,000 mcg of B12 each, so once a week you will take 3 tabs to equal the required 2,500 mcg per week, ideally spaced apart; for instance, one with breakfast, one with lunch, and one with dinner.
  
  Are you are the type of person who would prefer to take your B12 once per day so you don't forget? Then take 250 mcg of B12 daily. What if your supplements contain more than 250 mcg of B12? It's no biggie. Remember, what your body doesn't use is just flushed away so it's completely harmless to take more than you need. Simply keep your B12 where you'll see them every day, such as near your toothbrush on your bathroom countertop. Then, just pop one under your tongue after one of your tooth-brushing sessions; for instance, before heading out for the day.

• Another source of Vegan Vitamin B12 is Nutritional Yeast - A delicious, cheesy-tasting source of this very important vitamin IF IF IF it's been fortified with Vegan Vitamin B12. The link above leads to a B-12 fortified nutritional yeast made by Red Star which you can order by the bottle or the bucket.
  
  Please note: Not all Red Star nutritional yeast is B12-fortified so be sure to check the ingredients so the one you choose contains Vitamin B12. Be sure to regularly check your nutritional yeast source, though, as sometimes they may make changes to their "recipe" which could change the amount of vegan Vitamin B12 you're receiving.
  
  1 1/2 Tablespoons (16g) of Red Star B-12 fortified nutritional yeast flakes provides 133% of the recommended RDA for B12. But your body can't absorb that much at once so don't feel that you can just take 1 1/2 Tbsp of nutritional yeast per week and be done with it. Nutritional yeast also comes in mini flakes or powder. By the way, 1 Tablespoon of powdered or mini flake nutritional yeast is equal to 2 Tablespoons of the large flakes.
  
  I LOVE nutritional yeast and use it every single day in just about anything, including my salads, soups, rice and bean dishes, on my veggies, etc.
  
  Nutritional yeast is okay for those on a yeast-free diet since it's an inactive yeast. It has a shelf life of 18 months stored in a cool, dry place.
  
  
• B12 Fortified Foods and Beverages - Check the labels to be sure they're actually fortified with Vitamin B12. Look for at least 25% of the U.S. RDA.
  
  

Note: The above information is the general rule for MOST people. This does not include pregnant or nursing mothers, those with digestive disturbances (like Krohn's disease), or those who take some very specific prescription drugs. Be sure to check with your physician to ensure you're getting the B12 you need.

Children generally don't need as much B12 as adults, by usually less than half. But excess B12 is simply flushed out of your body in the normal course of a day, so taking excess cannot hurt. I always feel it's better to be on the safe side and eat more than you need.

"Should I worry about a Vitamin B12 Deficiency?"

It can be hard to spot a Vegan Vitamin B12 deficiency. Why? Because enough B12 can be stored in the liver to last 3-6 years. So, for instance, if you went vegan 5 years ago, but haven't been paying any attention to your B12 intake to replenish those stores, you could be on your way to a harmful deficiency. And by the time you notice, it could be too late.

But there's no time like the present to take the bull by the horns and pay attention to what your body needs.

So, please be conscious of your Vegan Vitamin B12 intake. A Vitamin B12 deficiency is nothing to mess around with. It can lead to anemia, constipation, weakness, loss of appetite, weight loss, depression, confusion, dementia, poor memory, soreness of the mouth or tongue, and irreversible nerve damage (such as tingling and numbness in the hands and feet), among other symptoms.

(Of course, many of these can be caused by other medical conditions, so if you have any of these challenges, be sure to speak to your physician about your concerns.)

Also, please read what Dr. John McDougall has to say on the topic. Vitamin B12 Deficiency

So be smart. Give your body the Vegan Vitamin B12 it needs. It's nothing to mess around with. ;O)

For those of you who feel Vegans do not need to supplement with B12, check out this video by Dr. Greger from NutritionFacts.org -- seems pretty straightforward to me, how about you?...

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