Vitamin B12 supply in a vegan diet
More and more people are adopting a vegan diet. Some choose a vegan diet for animal welfare reasons, others choose to go vegan for environmental reasons, others do it for health reasons because they have simply realised that they feel better physically and mentally on a vegan diet.
In principle, people who go vegan seem to be healthier, as some studies show [1]. This may be due to the fact that they simply eat more consciously - more vegetables, pulses and fruit than people who eat meat. However, there are some nutrients and vitamins that are actually only found in meat, fish and other animal-based foods. One of these vitamins is B12. We have summarised for you here what specific effect the vitamin has, how you can prevent a vitamin B12 deficiency with a vegan diet and how high a dosage of dietary supplements in tablet form should be.
What is vitamin B12 and what does the body need it for?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays an important role in the body. The vitamin is involved in various metabolic processes and plays a key role in the formation of red blood cells, the function of the nervous system and DNA synthesis. We have summarised all other important information about B12 in general for you in this article.
The body needs B12 for several important functions:
Red blood cell formation: B-12 is required to produce healthy erythrocytes. It is necessary for maturation in the bone marrow and helps maintain a healthy blood count.
Nervous system function: B-12 is important for maintaining healthy nervous system function. It supports the formation and protection of nerve cells and is involved in the formation of the myelin sheath that surrounds nerve fibres and enables efficient transmission of nerve impulses [2].
DNA synthesis: B-12 plays a crucial role in DNA synthesis, the genetic material in our cells. It is involved in the conversion of methylmalonyl-CoA to succinyl-CoA, an important step in the metabolism of fatty acids and amino acids [3].
We have in this article for you.
What is the daily requirement of vitamin B12?
The daily requirement of B12 varies depending on age, gender and individual circumstances. The Recommended Daily Allowance (RDA) of B12 has been established by the Institute of Medicine (IOM). Here are the current RDA values for different age groups:
- Infants up to 6 months: 0.4 micrograms (µg)
- Infants from 7 to 12 months: 0.5 µg
- Children from 1 to 3 years: 0.9 µg
- Children from 4 to 8 years: 1.2 µg
- Children 9 to 13 years: 1.8 µg
- Adolescents 14 years and older and adults: 2.4 µg
It is important to note that higher RDA values may apply to special populations, such as pregnant or breastfeeding women. For example, a daily intake of 2.6 mcg is recommended for pregnant women and 2.8 mcg for breastfeeding women.
It should also be noted that a person's actual needs may depend on various factors, such as individual metabolism, certain medical conditions or medications taken. It is advisable to speak to a doctor or nutritionist to determine exact needs and whether additional supplementation may be required.
What foods contain B12?
B12 is mainly found in animal products. Here are some food sources that are rich in B12:
- Meat: Red meat such as beef, lamb and pork contain B12. Liver in particular is a very good source.
- Poultry: Chicken and duck can also provide B12.
- Fish and seafood: Fish varieties such as salmon, trout, tuna and sardines are rich in B12. Seafood such as mussels, oysters and crabs also contain the vitamin.
- Eggs: Chicken eggs are a good source of B12. The vitamin is mainly contained in the egg yolk.
- Dairy products: Milk, yoghurt, cheese and other dairy products contain B12. However, be aware that the amount may be reduced in some products due to processing or shelf life extension.
Are there also vegan foods that contain vitamin B12?
Vegan foods are not usually natural sources of vitamin B12. The vitamin is mainly synthesised by bacteria and occurs naturally in animal products.
However, there are some vegan foods that can be fortified with vitamin B12. This means that the vitamin has been artificially added to meet the B12 requirements of vegans and vegetarians. Here are some examples of fortified foods that are vegan:
- Vegan milk alternatives: Soya milk, almond milk, oat milk and other plant-based milk alternatives are often fortified with B12.
- Breakfast cereals and muesli: Some breakfast cereals and muesli varieties are also fortified with B12.
- Vegan meat substitutes: Some meat substitutes that are vegan, such as vegan burgers, vegan sausages and vegan meat, may be fortified with B12.
It is important to note that foods that are vegan, even if they contain fortified vitamin B12, may not have the same bioavailability as animal sources. The intake of vitamin B12 from fortified plant foods can vary and, especially with a vegan diet, it is recommended to regularly check the vitamin B12 status in the blood and take supplements if necessary to avoid vitamin B12 deficiency. It is advisable to seek medical advice to determine the best options for your dietary needs to possibly counteract a B12 deficiency with supplementation in the form of tablets or drops.
How can vegans meet their daily vitamin B12 requirements?
For vegans, it can be a challenge to meet their daily B12 requirements through diet alone, as the vitamin is mainly found in animal products. Here are some ways vegans can meet their B12 supply through diet:
- Enriched foods: Use fortified plant-based foods such as vegan dairy alternatives (soya milk, almond milk, oat milk), breakfast cereals, muesli or vegan meat substitutes that are fortified with the vitamin. Check the labels to make sure the product contains enough vitamin B12.
- Supplements: Take vitamin B12 supplements regularly. There are special vitamin B12 supplements that are suitable for vegans. It is important to observe the recommended dosage and follow the manufacturer's instructions.
- Algae supplements: Some algae products such as spirulina and chlorella contain small amounts of vitamin B12. However, it is important to note that this form of the vitamin is not considered by some experts to be sufficiently bioavailable. Therefore, algae supplements should not be considered as the sole source of vitamin B12, but rather as a supplementary option [4].
It is advisable to regularly check the B12 status in the blood to ensure that the requirements are still met with a vegan diet. A deficiency of this vitamin can lead to long-term health problems. It is therefore important to take appropriate measures to cover your needs. It is recommended to speak to a doctor or nutritionist for personalised recommendations and to monitor vitamin B12 status and prevent potential vitamin B12 deficiency with supplements in the form of tablets or drops.
How much vitamin B12 should vegans supplement daily?
The recommended daily supplementation of vitamin B12 on a vegan diet varies depending on the source and individual needs. Here are some general recommendations: The Vegan Society recommends supplementing with 10 micrograms per day on a vegan diet [5]. The German Nutrition Society (DGE) recommends daily supplementation with tablets of 3-4 micrograms or weekly supplementation with tablets of 25-50 micrograms for vegan diets [6].
It is important to note that a person's actual needs may depend on various factors, such as individual metabolism, age, gender, of course individual diet and vitamin B12 status in the blood.
Sources:
[1] https://www.barmer.de/gesundheit-verstehen/leben/ernaehrung/wie-gesund-ist-vegane-ernaehrung-1072170
[2] hindawi. com/journals/bmri/2021/9968228/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262614/
[4] https://pubmed.ncbi.nlm.nih.gov/31502254/
[5] https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12
[6] https://www.dge.de/wissenschaft/referenzwerte/vitamin-b12/
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