Written By: Christina Newberry
Reviewed By: Gloria Tsang, RD
Title: Registered Dietitian
Last Updated on:
You probably know that vegetarians have to seek out alternatives to meat sources of protein and iron, and that vegans need to find non-dairy calcium options. But you may not have thought about the need for vegetarians to manage their Vitamin B12 intake. B12 is an important vitamin that’s involved in maintaining healthy nerve cells, creating energy, and producing DNA. Because Vitamin B12 is found only in animal foods and fortified foods, vegetarians – and especially vegans – are at risk for deficiency of this critical B vitamin. Vitamin B12 deficiency can lead to fatigue, constipation, weight loss, and confusion, among other symptoms.
The recommended daily requirement of Vitamin B12 per day is 2.4 mcg for adults 19 years and up.
Vegetarians who consume dairy and eggs can get their B12 from those foods.
Vegans need to get their B12 from fortified foods or a B12 supplement.
Vitamin B12 is a very important nutrient that vegetarians and vegans need to seek out. Ensure you eat a range of foods from the lists here to maintain an adequate intake and avoid Vitamin B12 anemia. If food intake is insufficient, a sublingual Vitamin B12 supplement may be needed.
Alumni: University of Victoria – Christina Newberry is a writer and editor whose work has appeared in national and local magazines and newspapers. With a Bachelor’s degree in English and Anthropology from the University of Victoria and a Journalism Certificate from Langara College, Christina brings keen curiosity and the love of a good story to her work with HealthCastle.com.
Christina is a passionate traveler and urban gardener with an interest in vegetarian eating and making good, tasty food from scratch. Sharing lessons learned from her own experiences, Christina writes about lifestyle topics for HealthCastle, with a focus on eating well at home and on the road.
cereal, cheese, dairy, eggs, soy, vegetarian, vitamin b12