The discussion around B12 (and the potential lack of) within the vegan diet has been around for many years. Some people’s main concern about turning vegan (other than where they get their protein from *eyerolls*) is about how they will get enough B12. Some of you may be wondering what exactly is B12, why is it so important and how impossible is it to include in a vegan diet? Well stress no more! I’m here to answer all of your questions.
What is B12?
B12 also goes by the name of cobalamin and is a vitamin essential for the formation of red blood cells and is also vital for the human nervous system. Despite a lot of debates surrounding the origins of B12, it actually derives from bacteria found in soil and unsanitised water. Animals usually consume this bacteria through their diets, and human beings (the non vegans amongst us) then consume these animals or their by products. This is how human beings usually manage to incorporate this essential vitamin into their everyday lives. However, this is not the only way it can be absorbed. We are also able to consume B12 naturally through some plant based foods as well as through some fortified foods and supplements (which I will get to very soon). We also have to be mindful that in this day and age of factory farming, often animals are fed supplements of B12 too, leaving most animal sources of B12 to be less natural then people assume.
Why is B12 so important to our diets?
Without overcomplicating this too much, “vitamin B12 is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells.” Having a lack of this vitamin in your diet could lead to quite a few health complications, which could greatly impact your daily life. Having low levels of B12 in your blood can affect your cognitive functioning as well as increasing your risk of anemia (both of which could result in experiencing fatigue, dizziness and confusion).
How to get B12 into your diet as a vegan:
There are many ways you will be able to include this crucial B vitamin in your diet as a plant-based eater. Firstly, B12 can naturally be found in certain mushrooms, seaweed and in consuming large quantities of spinach. As well as in a variety of fortified foods. These include: plant-based breakfast cereals, plant-based milks and in products such as nutritional yeast. Even the much loved British brand Marmite™ is said to be a “source of Vitamin B12. A single 5g serve provides 25% of the recommended dietary intake.” Even many plant-based ‘meats’ are now advertised to have high levels of B12 included- so always be sure to check the packaging, you might already be consuming higher levels of cobalamin than you thought! To put it simply: it is possible to consume B12 through your day to day eating on a plant based diet. However, it is also a good idea to look into taking a daily supplement or possibly even a spray to be sure that your levels are where they should be.
If you are concerned about your levels of B12 it is always a good idea to talk to your doctor and maybe even look into getting some blood tests done.
Please feel free to share your thoughts on this and don’t hesitate to reach out of you have any questions!
Be Kind 