Vitamin B12 is something that I feel not a lot of people care much about.

Which is understandable because what kind of nerds would?

Well, us…

But we all should be, and this is especially true for vegans.

Let me first mention that this vitamin is not something that is specifically in meat-based diets.


Vitamin B12 is created from a bacteria, which is found in soil. When a cow grabs a massive clump of grass and dirt, it’s absorbing that vitamin B12 from the ground.

It gets absorbed into the muscles then people obviously get it from consuming the meat.

This means that you also cannot get vitamin B12 from plant sources.

So how do you get this vital vitamin into your diet?

Why B12 is Important

Vitamin B12 is a very important one to get. According to the National Institutes of Health;

“Vitamin B12 is required for proper red blood cell formation,

neurological function, and DNA synthesis.”

Despite the importance, Vitamin B12 is among the most common deficiencies plaguing us.

It is not the easiest nutrient to get and we are not nearly educated on it enough.

What does Vitamin B12 Deficiency look like?

No fun!

Shakiness

Tingling sensations in extremities

Fatigue

Loss of focus

Joint pain

Poor memory

Dizziness

Mood changes

Vitamin B12 deficiency could be something that is difficult to spot, so we must always make sure that we are getting our daily amounts!

Everyone of those symptoms could also be the signs of a million other things.

Luckily, there are a few sources of vitamin B12.

How Much Vitamin B12 Do You Need Daily?

Here is a specific List of daily intakes required for your age.

Where Can You Get Vitamin B12?

Nutritional Yeast

Nutritional yeast is our favorite method of obtaining Vitamin B12.

It’s basically a seasoning, you can add a bit to just about anything without it ruining the meal.

Additionally, it basically makes things taste cheesy. It is how we make our vegan cheeses, and what we add when we don’t have any cheeses ready.

Nutritional yeast is a fortified food, meaning there is nutrients added, including vitamin B12.


Fortified Cereals

Cereals and granola can have vitamin B12 added to it.

This is a great option.

We love buying granola because of its versatility

We can add it to mixes, like trail mix.

We can also put some in a bowl and make the kids think we have a good sugary cereal, when in reality it’s just granola and raisins or something.


Fortified Milk

Speaking of cereal, certain types of vegan and vegetarian milks are also fortified with things like B12 and vitamin D.

This can obviously be used in many ways, such as baking or cooking. This means it’s not as hard as it seems to get B12.


Meat Substitutes

Certain meat substitutes are fortified with nutrients.

Different soy based products may be fortified, so keep a lookout and read the labels. You may be able to make every meal work towards your daily B12 intake.


Fermented Foods

Fermented foods, such as kombucha, kimchi, or sauerkraut, have a long list of health benefits.

We actually wrote an entire article on why you should be drinking kombucha every day.

Fermented foods have been found to contain vitamin B12, so you can add it to your diet to make sure you do not become deficient.

Conclusion

Vitamin B12 is vital to our health.

The only thing that we can do is educate ourselves. I feel school fails in this way often, so we need to do our own research and take our health back.

We don’t need to use synthetic substances or eat things that are unhealthy. What we need in our diet is completely achievable by eating a plant based whole foods diet.

2 thoughts on “What’s the Deal with Vitamin B12? How can Vegans Get an Adequate Amount?

  1. Have you ever considered about including a little bit more than just your articles? I mean, what you say is important and all. Nevertheless imagine if you added some great graphics or video clips to give your posts more, “pop”! Your content is excellent but with images and clips, this website could definitely be one of the most beneficial in its field. Amazing blog!

    1. admin says:

      Thank you! We are trying to integrate more forms of media such as short video clips. We are interested in starting a YouTube channel as well. We appreciate your feedback, we plan on using more videos and infographics in the near future.

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