Vegans, get your B12!

As veganism becomes more widespread, there is growing concern for the dreadful impacts of B12 deficiency, especially for pregnant women.

Vitamin B12 is a vital nutrient that is not naturally found in plant-based foods.  B12 is produced by bacteria that can be found in manure and untreated water. This bacterium accumulates in animals and presents in their meat, fish and byproducts. Despite this being the case, meat eaters and vegetarians can still find themselves lacking in B12 if they are not careful.

Some vegan products, like dairy-free milks and cereals, are fortified with B12. Additionally, vegans can get B12 from supplements. It is advised by the vegan society, that vegans consume at least 3 micrograms of B12 each day through fortified foods or take a daily supplement of 10 micrograms. Other organisations recommend a 50mcg daily supplement instead, which is most likely a safer number. If a daily supplement doesn’t work for you, it is also fine to take a larger supplement of around 2000mcg weekly. Additionally, older vegans require even more, so if you are having doubts about your consumption, it is a good idea to check with a health service provider and get the right dosage.

When you consume B12, it is stored in your liver. If you are not consuming enough B12, the stores will deplete and complications will occur with your blood and nervous system. It can take years for stores to deplete and by the time you show symptoms, your health is already at high risk.

Symptoms of B12 deficiency include, paleness, tongue abnormalities and discomfort, mouth ulcers, circulation issues, disturbed vision, irritation, and depression. Sounds awful huh.

When you are pregnant, all the vitamins your body requires are in high demand to grow new life, so it is doubly important that your stores are strong. A pregnancy deficient in B12 could lead to issues for the mother, as well as neurological birth defects for the child.

There is no reason why you can’t be completely healthy, get pregnant, all the while consuming plant-based foods. Just don’t forget to keep your B12 consumption up and don’t listen to haters who use the lack of B12 in our diets as a reason to suggest that veganism is not viable. It’s worth noting that livestock are also fed foods fortified with B12!

Article written by Aisling Geraghty- United Kingdom