What every vegan should know about vitamin B12
Very low B12 intakes can cause anaemia and nervous system
damage.
The only reliable vegan sources of B12 are foods fortified with B12
(including some plant milks, some soy products and some breakfast
cereals) and B12 supplements. Vitamin B12, whether in supplements,
fortified foods, or animal products, comes from
micro-organisms.
Most vegans consume enough B12 to avoid anaemia and nervous system
damage, but many do not get enough to minimise potential risk of
heart disease or pregnancy complications.
To get the full benefit of a vegan diet, vegans should do one of
the following:
- eat fortified foods two or three times a day to get at least three micrograms (µg or mcg) of B12 a day or
- take one B12 supplement daily providing at least 10 micrograms or
- take a weekly B12 supplement providing at least 2000 micrograms.
If relying on fortified foods check the labels carefully to make
sure you are getting enough B12. For example, if a fortified plant
milk contains 1 microgram of B12 per serving then consuming three
servings a day will provide adequate vitamin B12. Others may find
the use of B12 supplements more convenient and economical.
The less frequently you obtain B12 the more B12 you need to take,
as B12 is best absorbed in small amounts. The recommendations above
take full account of this. There is no harm in exceeding the
recommended amounts or combining more than one option.
Good information supports vegan health, pass it around.
If you don't read another word about B12 you already know all
you need to know. If you want to know more, read more here.
Author: Stephen Walsh
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Story posted by on 2007-11-23 03:53:50.
Story last updated by on 2007-11-23 03:54:44.