How to get in vitamin B12 as a vegan
You’ve really got to look far and wide when it comes to finding vitamin B12 in a vegan diet.
Which vegan foods are high in vitamin B12?
Unfortunately, there are a lot of misconceptions about where B12 is found in plant foods. It’s true that there is some natural B12 in fermented foods, mushrooms and seaweed and spirulina. However, these foods contain trace amounts in the inactive analogues, so they can’t be considered reliable sources.
Really importantly, nutritional yeast actually does not naturally contain B12, but may be fortified with B12. Meaning, humans have added B12 to the food products during processing. A lot of our nutritional yeast products, in South Africa, have not been fortified so adding it to your meals won’t be doing anything for your B12 status.
Many vegans think that their gut bacteria produce enough vitamin B12. Yes, bacteria in your gut do make B12, however the ‘gut bugs’ that are responsible for making B12 are situated lower in the colon, and B12 is absorbed higher up in the small intestine. So, we need to get B12 in from food or supplements.
Do vegans get a B12 deficiency?
It is highly likely, and may take some time before a vitamin B12 deficiency shows up.
Remember, that an adequate level of B12 in your blood, according to blood tests, is not sufficient to diagnose a Vitamin B12 deficiency. We need to assess your clinical presentation, and often perform more advanced testing which may include a homocysteine level or methylmalonic acid test. If the measure of the latter is high, even in the presence of a normal B12 serum reading, then your body may be deficient in Vitamin B12.
Is 1000mcg of Vitamin B12 enough for vegans?
A high dose of 1000 mcg should only be taken if your dietitian has diagnosed that you’re deficient in vitamin B12.
If you’re supplementing daily to maintain an adequate B12 status, then you should be aiming to get about 25 micrograms of B12 in your capsule.
What is the best vitamin B12 supplement for vegans?
Cyanocobalamin has been the form of B12 that has been most extensively researched, so is most commonly used. After taking it in, our body removes the ‘cyanide’ component and converts the B12 into its active form. However, we now know that individuals who smoke, have kidney issues, or have specific genetic variants as revealed by a nutrigenomic test may require another form of B12, known as methylcobalamin.
3 tips to getting in enough B12 as a vegan
Firstly, consume up to 3 fortified plant-based foods every day, with each serving containing approximately 2 micrograms of B12. Take some time in the grocery store to seek out fortified products. Look for added or fortified B12 in plant-based milks, nutritional yeast and breakfast cereals. Consuming fortified B12 foods while supplementing is the best way to preserve an adequate B12 status as a vegan.
Secondly, attempt to spread out your intake of fortified foods throughout the day, as the receptors on our cells can become saturated with as little as 1.5 micrograms doses.
Chat to your dietitian about the specific form of B12, dose of intake, and ask about relevant DNA or blood tests that may be necessary for you.
