How Do Vegans Get Vitamin B-12?

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WHY DO YOU NEED IT?

Vit. B12 is a nutrient that is needed to make red blood cells (they carry oxygen in the body) and carry out nerve function.

Meat eaters get their vit. B12 from animals. The bacteria found in the animal's intestines contains the vitamin which is then consumed by humans.  

Symptoms of B-12 deficiency include:

Tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Vitamin B12 deficiency can damage the nervous system even in people who don’t have anemia, so it is important to treat a deficiency as soon as possible.

HOW MUCH DO YOU NEED?

Recommended Amount

Birth to 6 months - 0.4 mcg

Infants 7–12 months - 0.5 mcg

Children 1–3 years - 0.9 mcg

Children 4–8 years - 1.2 mcg

Children 9–13 years - 1.8 mcg

Teens 14–18 years - 2.4 mcg

Adults - 2.4 mcg

Pregnant teens and women - 2.6 mcg

Breastfeeding teens and women - 2.8 mcg

WHERE CAN YOU GET IT?

Note: Before you decide to embark on this supplement, first get a blood test to make sure you need it or start off with the lowest dose you can find. 

Nutritional Yeast (not to be mistaken with activated yeast). It's the one of the most used pantry items I buy. 

B-12 Supplements - here are a few to try - Garden of Life,   Source of Life Garden, Vegansafe.

For more reading on vit. B12, check out these these articles - here and here .

Please note: the statements listed in this article are informational only and is not meant to be used as medical advice. Please contact your healthcare provider prior to making changes to your diet. 

Source: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/


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