Do Vegans Need Vitamin B12?

By: Cheyenne W, vegan blog writer for Kelly Athletics. Revised by Kelly Gibson – Do Vegans Need Vitamin B12?

 

Have you heard the argument that vitamin B-12 is absent from a plant based diet and that vegans are deficient? Many of these arguments have spread propaganda such as “If you only eat a plant based diet, you will be deficient in B-12. Therefore you need meat and other animal products in order to survive.” But all this that has been said is completely false. It can be possible for anyone to be deficient of B-12 regardless of what they include in their diet. Often health problems such as gluten intolerance can lead to a B-12 deficiency. So, the question arises, do vegans get Vitamin B12 from their diet or should they supplement?

What exactly is Vitamin B12?  B12 belongs to the B complex of vitamins. B vitamins are necessary for energy metabolism and other biological processes. The B12 vitamin is essential for the replications of DNA, the formation of red blood cells and maintenance of the central nervous system. Vitamin B12 in fact is derived from a bacteria in the soil that grow the plants we eat. So, do vegans need vitamin B12 or is it in our plant-based diet already?

 

Extensive use of pesticides and sanitation to the soil in which we grow our produce has diminished the soil of essential nutrients, which has lead to an absence of B-12 in plant sources. The amount of B-12 a person needs every day is very minimal and a person who eats animal products gets far more than they actually need. The recommended weekly allowance of B-12 is believed to be 2,000-2500 microgram. Like any other vitamin, too much B-12 has been found to be very harmful rather than helpful so moderation is important. There are many much healthier sources of B-12 that are free from unhealthy animal products and should be incorporated into a person’s diet.

One option is to take a B-12 supplement, best absorbed with methylcobalamin as pictured below. Cyanocobalamin can release cyanide into the bloodstream which can be harmful to our bodies. Be sure to get vitamins that are suitable for vegetarians and vegans because often the capsules are made from gelatin, which is derived from the connective tissue and bones of livestock.

 

Many vegan foods are fortified with B-12 such as foods made from wheat gluten and soy beans and other vegan meat substitutes. Make sure though that the meat substitutes are in fact vegan because often they contain eggs or milk, such as the morning star brand.  Always check to see if they are vegan and fortified with B-12. The most famous of the foods that are fortified with B-12 is nutritional yeast. Brewer’s yeast and nutritional yeast are often fortified with B-12 and added to various foods as a source of this vitamin. Another great source of B-12 are fortified plant milks such as fortified soy milk.

Eating vegan foods fortified with B-12 at least three times a day have been found to give the full needed daily amount in place of supplements. B-12 supplements and foods that are fortified with B-12 are healthy sources that do not contain any of the unfortunate health consequences from animal derived foods. With careful planning and knowledge of nutrition, you will get every nutrient you need to live a healthy life from a plant based diet.

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References:
eCornell Certification in Plant Based Nutrition, Course: Principles in Practice, Lecture: The Role of Supplements.