Essential Vitamin B12-rich foods: Dietary recommendations and restrictions
In a balanced diet, vitamin B12 plays a crucial role in maintaining proper red blood cell formation, neurological function, and DNA synthesis. However, for individuals following a vegan diet, obtaining enough vitamin B12 can be challenging as it is primarily found in animal-based foods. Here's a guide to help vegans meet their daily recommended intake.
The recommended dietary allowance (RDA) for vitamin B12 is 2.4 mcg for most adults, with slightly higher amounts recommended for pregnant or nursing women. For children, the RDA varies: 0.9 mcg for those aged 3-13, 0.5 mcg for infants aged 7-12 months, and 2.8 mcg for those who are breastfeeding.
For people on a plant-based diet, obtaining vitamin B12 can be achieved through fortified foods such as plant-based milk, breakfast cereals, and meat alternatives. Nutritional yeast is another popular vegan ingredient that is often fortified with this essential nutrient. B12 supplements are highly recommended for vegans to ensure they meet their daily needs. The cobalamin form is generally preferred.
While fortified foods and supplements are essential, they may not always provide a reliable source of vitamin B12. Dried seaweed (dried purple laver or nori) and certain fermented foods like kimchi may contain small amounts, but these are not consistent sources.
For individuals with marginal vitamin B12 deficiency, a dose of 50 mcg daily or 2,000 mcg weekly could be beneficial. The absorption of vitamin B12 is about 50% at doses of 500 mcg or 90% at a dose of 1,000 mcg.
It's important to note that while breastfeeding, vegans might need additional vitamin B12 in the form of supplements. Alcohol-related liver disease can falsely increase vitamin B12 test levels, and excessive consumption of alcohol may reduce vitamin B12 levels and affect 25% of people who misuse alcohol.
In severe vitamin B12 deficiency, a doctor may advise injections to increase levels of this nutrient. A deficiency can lead to anemia and neurological and psychiatric symptoms. Therefore, it's crucial for vegans to maintain a regular consumption of these fortified foods and supplements to prevent deficiency.
[1] Nutritional Yeast: https://www.healthline.com/nutrition/nutritional-yeast [2] Plant-based milk: https://www.healthline.com/nutrition/plant-based-milk-fortified-with-vitamin-b12 [3] CDC: https://www.cdc.gov/nutrition/everyone/basics/vitamins/vitamin-b12.html [4] B12 supplements: https://www.healthline.com/nutrition/b12-supplements-buying-guide [5] Nutritional yeast: https://www.healthline.com/nutrition/nutritional-yeast-health-benefits
- For vegans, meeting the recommended daily intake of vitamin B12 can be achieved through fortified foods like nutritional yeast, plant-based milk, and breakfast cereals.
- The cobalamin form of B12 is generally preferred for vegans as it ensures optimal absorption.
- Dried seaweed and certain fermented foods may contain small amounts of vitamin B12, but these are not consistent sources.
- A dose of 50 mcg daily or 2,000 mcg weekly may benefit those with marginal vitamin B12 deficiency.
- The absorption of vitamin B12 is about 50% at doses of 500 mcg and 90% at a dose of 1,000 mcg.
- Vegan women who are pregnant or nursing may need additional vitamin B12 in the form of supplements.
- Alcohol consumption may reduce vitamin B12 levels and affect 25% of those who misuse alcohol.
- In severe vitamin B12 deficiency, a doctor may advise injections to increase levels of this nutrient.
- A deficiency in vitamin B12 can lead to anemia and neurological and psychiatric symptoms.
- It's crucial for vegans to maintain a regular consumption of these fortified foods and supplements to prevent deficiency.
- Dermatitis, psoriasis, and other skin conditions can sometimes be linked to vitamin deficiencies.
- Obesity, COPD, diabetes, ankylosing spondylitis, and Alzheimer's are some of the diseases associated with poor nutrient intake.
- Ulcerative colitis, Crohn's disease, and dry eye disease are conditions that may also be affected by nutritional deficiencies.
- Antiaging science suggests that a balanced diet rich in vitamins and nutrients can help slow the process of macular degeneration and degenerative diseases.
- A balanced health-and-wellness regimen should incorporate food and food benefits, including those that help predictive acid responses and promote nutrition, such as vitamins B12 and others.
