Here’s all that you need to know about this micronutrient.
Vitamin B12 is a crucial nutrient that plays a vital role in maintaining overall health and well-being. Whether you follow a vegan diet or not, getting enough vitamin B12 is essential, as it is primarily found in animal-based foods. For vegans, sourcing vitamin B12 from plant-based sources can be particularly challenging, making supplementation a crucial aspect of their dietary routine.
In this comprehensive guide to vitamin B12, we will delve into its significance, explore the health implications of deficiency, discuss plant-based sources, and shed light on suitable supplements to meet your daily requirements.
What is Vitamin B12, and why is important for us?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is vital for various bodily functions. It plays a critical role in:
Vitamin B12 is not produced by plants or animals but is instead synthesized by certain bacteria found in the intestines of animals. Consequently, it enters the food chain through animal-based foods.
How much vitamin B12 do we need daily?
The recommended daily intake of vitamin B12 varies depending on age and life stage. In the United States, the National Institutes of Health (NIH) provides the following guidelines:
Infants (0-6 months): 0.4 micrograms (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
Adolescents (14-18 years): 2.4 mcg
Adults: 2.4 mcg
Pregnant women: 2.6 mcg
Breastfeeding women: 2.8 mcg
It’s important to note that vitamin B12 absorption becomes less efficient as we age, making supplementation even more crucial for older adults.
Who is at risk of vitamin B12 deficiency?
While vitamin B12 deficiency can affect anyone, certain groups are at a higher risk, including:
Vegan sources of Vitamin B12
Vitamin B12 is not naturally present in plant-based foods, which is why vegans must rely on fortified products or supplements to meet their daily needs. Some vegan-friendly sources of vitamin B12 include:
Choosing the right vitamin B12 supplement
When selecting a vitamin B12 supplement, consider the following options:
Cyanocobalamin: This form of vitamin B12 is commonly found in supplements and fortified foods and is generally considered safe for vegans.
Methylcobalamin: Another vegan-friendly form of vitamin B12, commonly used in supplements.
Supplement Dosages:
Vitamin B12 supplements are available in various forms, including tablets, capsules, and sublingual (under-the-tongue) formulations. Common supplement dosages range from 250 mcg to 1000 mcg per day. It’s essential to follow the recommended dosage provided on the supplement packaging or as advised by a healthcare professional.
Conclusion:
Vitamin B12 is a critical nutrient that supports essential bodily functions, and both vegans and non-vegans need to ensure they meet their daily requirements. While plant-based sources of vitamin B12 are limited, fortified foods and supplements provide effective means to maintain optimal B12 levels. To safeguard your health, consider supplementing with vitamin B12, especially if you follow a vegan diet or belong to a high-risk group. Always consult with a healthcare provider to determine the right dosage and ensure the best possible health outcomes.
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