Vitamin B12 Deficiency: The Risk for Vegetarians and How to Avoid it

Veganism is in vogue! In the past few years, there has been a peak surge in the number of vegetarians worldwide. While the simple eating and healthy choices are all good, it’s the vitamin B12 deficiency that’s emerging as a concern.

It is a major concern in pregnant women, nursing mothers, young children, elderly vegetarians, and people who already have atherosclerosis.

Researchers say that a vegetarian diet can lead to vitamin B-12 deficiency! 

According to Research, 

• 92% of the vegans had a vitamin B12 deficiency. 
• 66% of vegetarians had a vitamin B12 deficiency. 
• Only 5% of people who eat meat had a vitamin B12 deficiency.

Now, if you don’t know already, the vegan diet is very strict. It shuns all animal products including milk and eggs. Whereas, the vegetarian diet includes only milk and eggs(in Lacto-ovo vegetarians). 

Unlike some other B vitamins, it is difficult to obtain Vitamin B12 from plant food! However, this water-soluble vitamin is abundant in meat and fish. And traces of it is present in milk and eggs. 

Thus, going on a strict vegan diet, which is a blazing trend now, can lead to Vit B12 deficiency. 

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But why does Vitamin B12 deficiency matters?

Does it really matter? Of course, it does.

Vitamin B-12 is very important for overall physical and mental health. A lack of vitamin B12 in the body can lead to blockage in arteries causing heart disease and even stroke. VitaminB12 deficiency can also lead to hearing imparity, depression, nerve problems and general weakness. 

Vitamin B12 plays an important role in cell metabolism. Vitamin B12 consists of a small group of compounds called cobalamins. Cobalamins is essential for the formation and division of red blood cells. 

It boosts child development. Protects the nervous system. Synthesizes DNA. Strengthens nerves. This B vitamin also helps the eyes, brain and nervous system function normally. Consuming an adequate amount of vitamin B12 also reduces the risk of certain types of cancers.

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Check yourself: Symptoms of Vitamin B12 deficiency

Vitamin B-12 is crucial for good health and its deficiency can lead to severe consequences. So, if you are following a strict vegan or a vegetarian diet, then keep a note of the following symptoms. Experiencing any of these might indicate a low level of B12 vitamins.

• Weakness and fatigue
• Tingling in the hands and feet
• Numbness
• blurry vision
• frequent fever and sweating
• digestive woes
• sore tongue or mouth ulcers
• breathlessness
• depression and mood swings
• pale skin
• loss of appetite

Severe deficiency can also lead to neurological disorders, low bone marrow density, hearing loss, hardening of arteries and brain atrophy. 

The required amount of Vitamin B12

The RDA recommended portion of Vit B-12 depends on a person’s age.

• Adults and teenagers: 2.4 micrograms (mcg) per day
• Children between 9 and 13 years old: 1.8 mcg per day
• Children between 4 and 8 years old: 1.2 mcg per day
• Toddlers between 1 and 3 years old: 0.9 mcg per day
• Infants between 7 and 12 months old: 0.5 mcg per day, 
• Babies less than 6 months old: 0.4 mcg per day.
• Pregnant women: 2.6 mcg, 
• Breast-feeding women: 2.8 mcg per day.

This is the recommended portion of Vit B12 by RDA. 

Overcoming the shortage!

Babies usually get the required amount of vitamin B12 from breast milk. But if the mother is following a vegan diet, then it can lead to a deficiency of B12 in mother’s milk also. So, it is very important for pregnant and lactating mothers to ensure ample Vitamin B12 in their diet.

Vegetarian babies can obtain enough B12 from dairy products and eggs. Vegan babies can get vitamin B12 from clearly labelled fortified products like soy formula, low-salt yeast extract and breakfast cereals. But consult a doctor before feeding your child with new things. 

Vegetarians can derive their daily potion of Vitamin B12 from the following foods:

• Yoghurt/Greek yoghurt
• milk
• cheese
• eggs 
• fortified cereals
• nutritional yeast

While vegans can add the following to their diet:

• fortified non-dairy milk
• breakfast cereals
• nutritional yeast
• vegan spreads
• coconut milk
• Soymilk

People suffering from vitamin B12 deficiency can also use Vitamin B12 supplements. While buying fortified foods from the store check the label for Vitamin B12. Not all brands include Vitamin B12 in the same product. So, make sure the brand you pick is adding the essential Vitamin B12.

Conclusion

It is advised not to take vitamin B12 deficiency lightly. Any deficiency in the body will lead to consequences, and with vitamin B12, the consequences are grave. People who follow vegan or vegetarian diets should routinely screen for B12 status. I advise vegetarians to consult a doctor immediately if you spot any of the vitamin B12 deficiency!