B12 is always a source of controversy when it comes to veganism. The common assumption is that vegans don’t get enough B12, and many vegan-opposers use it as an argument against the diet. However, it’s often not as big of a problem as they make it out to be.
While B12 is important, the idea that “all” or almost all vegans are B12 deficient isn’t true. Read on to learn more about B12 and how to manage it as a vegan.
Key Takeaways
Understanding B12’s Role in the Body
Vitamin B12 is a crucial vitamin that contributes to various functions in the body and has several health benefits.
The key roles of B12 in the body include:
Signs and Symptoms of a B12 Deficiency
B12 deficiency is fairly common among all groups of people, not just vegans. Regardless of your diet and lifestyle, it’s something you must deliberately ensure you’re getting enough of.
Some common signs of B12 deficiency include:
How Much B12 do You Really Need?
The amount of B12 you need varies by age, but the recommended daily intakes are as follows:
Demographic Age Cohort | Recommended Dietary Allowance (RDA): |
|---|---|
Babies 0-6 months | 0.4 mcg |
Infants 6-12 months | 0.5 mcg |
Toddlers 1-3 years | 0.9 mcg |
Children 4-8 years | 1.2 mcg |
Preteens 9-13 years | 1.8 mcg |
Teenagers & Adults 14+ | 2.4 mcg |
Pregnant Women | 2.6 mcg |
Breastfeeding Women | 2.8 mcg |
Why Everyone Should Supplement B12
B12 deficiency isn’t just a concern for vegans, it’s something everyone should be wary of. Even those who eat meat are at risk of deficiency simply because our food isn’t as nutrient-dense as it used to be.
In recent years, the natural content of B12 has declined even in the historically richest sources, like meat and fish. This is due to things like evolving farming practices, changes in the quality of animal feed, and soil depletion.
As a result, it’s becoming harder to get enough B12 simply from food, regardless of whether you follow a plant-based diet or not. Thus, it’s probably smart for most people to supplement B12 to ensure they’re getting enough.
This is especially true for older adults whose absorption is slowing down and pregnant or breastfeeding women who need extra B12 for the health of the baby!
B12 Rich Foods for Vegans
Although the B12 argument is often blown out of proportion, it is something you should pay attention to as a vegan. Plenty of vegan foods offer high levels of B12, and some are incredibly easy to add to your diet!
Choosing the Right B12 Supplements
If you’re new to B12 supplementation, you must be careful to choose good-quality supplements that will be effective in your body.
These are some of the main things you should look for:
In addition to looking for these qualities in your chosen B12 supplement, you should watch for red flags, too.
These include things like “proprietary blends,” as they won’t always specify amounts and ingredients, excessive or impossible health claims, unusually cheap prices, and a lack of transparency regarding manufacturing or testing practices.
Our Favorite B12 Supplement
If you are looking for a great vitamin b supplement, look no further than Performance Lab® B Complex or their NutriGenesis® Multi for men and women.
FINAL THOUGHTS
B12 is a hot topic among the vegan community, and it’s often used as an argument against veganism by those opposed. B12 is important to your health, and the thought of being chronically deficient is overwhelming.
The good news is that it’s not nearly as hard to get enough B12 in your diet as many think!
With a good supplement and a daily dose of one of the many vegan B12 sources out there, you’ll have no problems meeting your daily intake. It’s one of many things about being vegan that isn’t as scary as they want you to think!
