B12 consumption is one of the largest known questions to be asked by someone who is currently on or is considering a vegan diet. I have written this to hopefully give you the basics without being super wordy. I want to be very direct here;
You never want to let your B12 intake get very low. B12 deprivation can cause anemia and nervous system damage.
All the same, do not be alarmed! Most vegans have enough B12 in their diets to avoid anemia and nervous system damage, but there are still many that do not have enough to eliminate or significantly minimize conceivable risk of heart disease or pregnancy complications.
*Signs of B12 deficiency are loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, personality changes, abnormal gait, sore tongue, poor memory, confusion, hallucinations.
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To make sure you are getting sufficient enough amounts of B12, vegans should do only ONE of the following:
1. Eat fortified foods two or three times a day to consume at least three micrograms (mcg or µg) of B12 daily. For example, if a fortified plant milk contains 1 mcg of B12 per serving, then having three servings a day will provide a fair vitamin B12 amount.
2. Take one B12 supplement daily providing at least 10 micrograms.
3. Take a weekly B12 supplement providing at least 2000 micrograms.
See, so much easier than it is made out to be!
Whether the source is coming from fortified foods, supplements, or animal products, B12 comes from micro-organisms.
How regularly you intake B12 determines how often you must take it. To explain, the less frequently you obtain B12 the more your body needs it and will need more. This is because B12 is best to take in smaller amounts. Additionally, there is no vandalism or wrongness in exceeding the recommended amounts or combining more than one option listed above.
You never want to let your B12 intake get very low. B12 deprivation can cause anemia and nervous system damage.
All the same, do not be alarmed! Most vegans have enough B12 in their diets to avoid anemia and nervous system damage, but there are still many that do not have enough to eliminate or significantly minimize conceivable risk of heart disease or pregnancy complications.
*Signs of B12 deficiency are loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, personality changes, abnormal gait, sore tongue, poor memory, confusion, hallucinations.
---------------------------------------------------------------
To make sure you are getting sufficient enough amounts of B12, vegans should do only ONE of the following:
1. Eat fortified foods two or three times a day to consume at least three micrograms (mcg or µg) of B12 daily. For example, if a fortified plant milk contains 1 mcg of B12 per serving, then having three servings a day will provide a fair vitamin B12 amount.
2. Take one B12 supplement daily providing at least 10 micrograms.
3. Take a weekly B12 supplement providing at least 2000 micrograms.
See, so much easier than it is made out to be!
Whether the source is coming from fortified foods, supplements, or animal products, B12 comes from micro-organisms.
How regularly you intake B12 determines how often you must take it. To explain, the less frequently you obtain B12 the more your body needs it and will need more. This is because B12 is best to take in smaller amounts. Additionally, there is no vandalism or wrongness in exceeding the recommended amounts or combining more than one option listed above.
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