Do Vegans Need Vitamin B12?

One year after I went completely vegan I visited a naturopathic physician (N.D.) for the first time. I had a physical with blood work and a vitamin panel completed. The results? I had very low levels of Vitamin B12 and Vitamin D.

Photo Credit: erix!/p>

I had never been tested for my vitamin levels prior to that visit to my doctor, so I went in expecting to be given a solid bill of health. Nope. I was wrong.

Do Vegans Need Vitamin B12?

My doctor prescribed daily doses of 5000 IU of Vitamin D supplements and a series of Vitamin B12 injections to be followed up with a daily 5000 mcg B12 supplement as well.

I was quite surprised at my test results because I thought was eating very healthy at that point. The reality is that I was right. My diet was great.

However, high doses of Vitamin B12 and Vitamin D are very hard to find in fruits and veggies.

Who Needs Vitamin B12?

Everyone. B12 is a necessary vitamin for every human being on earth, regardless of your diet or lifestyle.

You don’t want to end up with a B12 deficiency, which can lead to anemia and series of severe health problems. (1)

“Anemia is the final stage of B12 deficiency. Long before anemia sets in, B12 deficiency causes several other problems, including fatigue, lethargy, weakness, memory loss and neurological and psychiatric problems.” (2)

– ChrisKresser.com

Where Can I Get B12?

If you’re a fan of eating liver or most animal products, you will likely never have a B12 deficiency. However, seeing as how I am an avid vegan, liver is not on my dinner plate.

Vegans are left with a few choices, none of which are fantastic.

1. B12 Supplement, which can be taken orally, through an injection, nasal spray, sublingual tablet, or an IV. (3)
2. B12 fortified foods, like cereal, energy bars, and some soy products.
3. Organic produce that doesn’t exist anymore. There used to be, long ago, organic leafy vegetables that were so pure they had enough B12 in them for humans to get all they needed, without eating meat. Unfortunately, due to modern agricultural practices this natural occurrence is now extinct. Huge bummer.

What is the Role of B12?

B12 is powerful vitamin as it is involved in many functions in the human body including the normal functioning of the nervous system, brain, and blood formation.

It is also active in every cell of the human body with DNA synthesis, fatty-acid regulation, and energy production. (4)

How Much B12 Should I Take?

First, I’m not a doctor. This question can best be answered by your own Naturopathic Physician. I highly recommend you do a blood test with a vitamin panel to see exactly where your vitamin levels stand.

If you are a strict vegan, more B12 is better. I take a 5000 mcg sub-lingual tablet every day. Most doctors will recommend a much lower dosage, but your individual situation will likely vary from mine.

This B12 Thing Sounds Scary – Is It Safe to Be a Vegan?

Excellent question. First of all, B12 is the only vitamin that vegans lack from their diet. Everything else, and I mean everything, can be absorbed from raw fruits and veggies, water, and sunlight.

In our modern world of rampant technological innovation, it is remarkably safe to eat a diet void of all animal products. But, just to be safe, here are a few suggestions to maximize your health:

1. Eat a diet full of raw fruits and veggies every day, all day long
2. Exercise outdoors to boost your immune system, physical strength, and Vitamin D
3. Visit a holistic or naturopathic physician at least once a year for a full physical and blood work with a vitamin panel

Questions?

I’d be happy to calm your nerves and answer any questions you have about B12 or the transition to a vegan diet. Just shoot me an email.

Talk to you soon!

Sources: (1) (2) (3) (4)