So, you’ve just turned veggie, or vegan. Maybe you’ve been so for a few months, or even several years (although I hope you would’ve heard about B12 before this article if the latter applies to you). Either way, let’s talk about B12! Don’t worry, this isn’t going to be super scientific, but it will tell you the basics of what you need to know if you’re on a no meat (or more) diet.
What is B12?
Marine bacteria and bacteria in soil produce the vitamin B12. It’s essential for a variety of functions in your body for example the immune system, converting food into energy, and it keeps your blood cells healthy.
Pescatarians, you can stop reading.
We consume B12 mostly through eating meat, fish, eggs and dairy products. Therefore, even if you don’t eat meat but do eat fish (along with eggs and dairy products), you’ll probably be consuming enough B12.
Source: http://doubleedgefitness.com/wp-content/uploads/2017/09/Vitamin-B12-foods_autism.soveritas.com_.jpg
How much is enough?
Recommended amounts of B12 vary considerably depending on what source you choose. For us British lot though, the UK government advises the consumption of 1.5mcg (micrograms) a day. However, other sources recommend up to 3mcg a day.
What happens if I’m not consuming enough?
B12 can be stored in the liver for 2-5 years, however there have been incidences where people develop a vitamin B12 deficiency only a few months after turning vegan. Symptoms of a B12 deficiency can include mood disorders, irreversible nerve damage, depression, fatigue, difficulty concentrating and a lot more. Long story short – don’t let it happen!
But I don’t want to stop being vegan/vegetarian.
That’s not a problem! Eating a meal with dairy products or eggs at least once a day should be enough for you vegetarians. For vegans, some fortified foods may contain B12, however it is usually not enough. So, take supplements! B12 supplements are available in high street stores such as Holland & Barrett and Boots. You can buy sprays or oral tablets – just make sure you don’t buy tablets with gelatine coating. Usually the minimum amount of B12 in supplements is 10mcg. This seems pretty high, but there haven’t been any serious side effects known to be associated with taking B12 supplements.
Source: http://images.hollandandbarrettimages.co.uk/productimages/HB/370/001170_A.png
As you can see, it’s easy to be a vegan whilst making sure that you get enough of the nutrients and vitamins required for a healthy lifestyle.
Sources:
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12
http://www.health.com/health/gallery/0,,20924065,00.html#it-s-hard-to-overdo-vitamin-b12-0
https://www.livescience.com/44021-new-vitamin-source-discovered-underwater.html