Sofia Silvestrinihealth, vitamins, b12, supplements, resourcesComment

The Truth About Vitamin B12

Sofia Silvestrinihealth, vitamins, b12, supplements, resourcesComment
The Truth About Vitamin B12

Hey you! So, you decided to stop eating meat and dairy. First of all, congrats! You’re a total badass for choosing to live an ethical lifestyle, but there’s something you should know: as a vegan or vegetarian you run the risk of vitamin B12 deficiency. Nothing to freak out about, but there are some serious repercussions to being B12 deficient. The good news is that it’s totally easy to get your daily recommended dose.

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So, what exactly is B12?

Okay, Vitamin B12, also known as cobalamin, is one of eight B vitamins that have a super important role in keeping the energy levels in our body up and running. They also help with red blood cell formation, neurological function, digestive health and it prevents anemia. The catch is it’s only naturally present in animal derived foods like dairy and meat. Animals absorb vitamin B12 by eating foods that are covered in bacteria or from bacteria from their own guts, but humans are unable to absorb the vitamin B12 produced by our colon.

Where can I find vitamin B12?

Since vitamin B12 is mostly derived from animal products we have to include it in our diets through alternative sources. Fortified foods like cereals, grains, nutritional yeast, and non-dairy milks, and supplements are all great ways to get your B12. Because this vitamin is water-soluble, we need to replenish it every day or get our weekly content.

How much do I need?

The amount that a person needs depends mostly on their age and their diet. The usual dose for the average person is 2.4 micrograms a day or 2,500 micrograms a week. However if you’re pregnant or nursing, the recommended amount is between 2.6-2.8 micrograms a day.

Symptoms of B12 deficiency

Knowing you’re lacking in B12 can be tricky to spot because the symptoms of deficiency are very generic like fatigue, weakness, constipation, loss of appetite, sudden weight loss, tingly limbs, and anemia. These symptoms can develop gradually over the course of a year and can be difficult to identify. For this reason, I recommend choosing a supplement that works for your lifestyle and talking to your doctor about proper testing.

Wait, is this a vegan only problem?

No, B12 deficiency is very common and can disguise itself as other things. Consuming meat and dairy does not guarantee that your body is absorbing B12 efficiently. Some groups that are at risk of a deficiency are people with autoimmune disorders such as Crohn's disease and type 1 diabetes, those who’ve had parts of their stomach or small intestine removed, the elderly, and of course, vegan/vegetarians.

the bottom line

Basically, here’s the thing: getting the proper amount of B12 is important to your overall health. I, of course, recommend doing what you can to be the best version of yourself, and as you continue on your cruelty-free lifestyle you’ll likely find that getting your recommended dose of B12 is a no-brainer. Don’t sweat it— you’re doing amazing!


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Disclaimer: Listen to your body and consult with your primary healthcare physician if you have questions about your health.