Vegan Vitamin B12

Vegan Vitamin B12. It can be a very confusing vitamin! Why is this nutrient so important, where can Vegans get it, and how much do you need?

Why Do We 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 very dangerous thinking.

To begin with, Vitamin B12 is required for your red blood cells to form and grow. Do you know what red blood cells do for you? 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 he eats this vitamin B12-enriched soil. There are also microorganisms located in the animal's intestine that produce Vitamin B12.

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, exactly, do you need?

The recommended amount of Vitamin B12 is 2.4 micrograms per day, although to be on the safe side aim for 5 micrograms per day. It's such a teeny, tiny amount, isn't it? Yet so very important to your good health.

Where can Vegans find Vitamin B12?

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

Nutritional Yeast - A delicious, cheesy-tasting source of this very important vitamin IF IF IF it's been fortified with Vegan Vitamin B12.
Check the ingredients to be sure 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 B12 you're receiving.

3 Tablespoons of the large flakes equals approximately 8 micrograms of B12. So you can see that you only need 1 Tablespoon per day to meet the recommended amount of 5 micrograms per day.

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. You really can't get too much B12 since your body will simply let the excess just move on out, so don't worry about overdosing or anything. ;O)
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.
(By the way, 1 Tbsp. of powdered nutritional yeast is equal to 2 Tbsp. of the large flakes.)

B12 Fortified Foods and Beverages - Check the labels to be sure they're actually fortified with Vitamin B12. Look for at least 50% of the U.S. RDA, which is equal to 3 micrograms and adjust your intake accordingly.

B12 Supplements -- Remember, you're shooting for 5 micrograms per day. So if you're not getting your B12 from other sources, 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. Keep them where you'll see them every day -- I keep mine near my toothbrush on my bathroom countertop. Then, just pop one under your tongue whenever you think about it. I usually average 1-2 tabs/week of 1000 mcg B12.
As to which B12 supplement to take, 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.

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.

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)

P.S. Be sure to sign up for my free monthly e-zine, where I answer YOUR most burning vegan questions. Plus, each issue includes a password that gives you a "backstage pass" to the entire VeganCoach.com website! Here you'll discover oodles of vegan food and nutrition advice created just for my newsletter readers...

Back to the top
Vegan Vitamin B12

Take a Vegan Nutrition Test to pinpoint your PERSONAL nutritional needs;

Learn something new with these Vegan Nutrition Articles;

Visit the Vegan Cooking Guide to discover how EASY vegan cooking can be;

Take a peek at the Vegan Food Pyramid;

Or visit the Vegan Coach Sitemap to see all the information VeganCoach.com has to offer you.

Go to the Vegan Coach Homepage

Disclaimer: The entire contents of this website are based upon the opinions of Patty "Sassy" Knutson, unless otherwise noted. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional or nutritionist and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Patty "Sassy" Knutson, who encourages you to make your own health care and nutrition decisions based upon your research and in partnership with a qualified health care professional.