Vegans and Vitamin B12

By Robert Walden

One of the most common issues faced by vegans is vitamin B12 deficiency. Although humans only need trace levels of vitamin B12 to maintain a proper supply in the body, it can be difficult to come by. Not getting enough of this essential vitamin can have serious consequences, causing irreversible damage in some cases. Not to worry, though. With minimal effort, vegans and vegetarians can get their daily fix, making you feel more energized and ensuring good health.

What does Vitamin B12 do?
The most important function of this vitamin is to assist red blood cells with division and formation. It is also crucial in the formation of DNA synthesis and regulation. It assists in creating myelin sheaths around nerve tissue, which is essential for the nervous system to function properly.

Vitamin B12 Deficiency Symptoms and Effects
Lacking sufficient levels of vitamin B12 in the blood results in lower red blood cell count, otherwise known as anemia. Symptoms can be as minor as feeling weak and tired, having difficulty concentrating, or poor memory retention. Other symptoms are numbness in the hands and legs, difficulty balancing, depression, irritability, and irregular moods. The worst cases can result in permanent vision problems and even psychosis. Since the symptoms are wide-ranging and highly varied, it can be difficult to know if you are, indeed, deficient in vitamin B12.

Sources of Vitamin B12 For Vegans
Vitamin B12 is actually a bacteria, so it is nearly impossible to get from plants. Animal meat contains vitamin B12 because animals eat plants in nature that are contaminated with B12. This is stored in their bodies and is carried over into humans when consumed. The daily recommended intake is 2.4 micrograms.

Lacto-ovo vegetarians (those who eat eggs and dairy) shouldn't have a problem getting their daily dosage of vitamin B12, as it is present in these animal products. Swiss cheese, eggs, and whole milk, in particular, have relatively high levels of B12 in them.

For vegans it can be a little more difficult to maintain proper intake of this vitamin. One brand of nutritional yeast, Red Star Vegetarian Support Formula, contains active B12 bacteria and can be absorbed properly by the body. Nutritional yeast has all sorts of other great nutrients in it, and has a cheesy, savory flavor and texture that can be added to a wide variety of dishes.

Vitamin B12 can also be found in foods that are fortified with it. Cereals are most commonly found fortified with B12, Nature's Path Optimum Power cereal being one of the more popular ones. A half-cup of this will take care of your daily DV of this essential vitamin. Some other fortified products include soymilk and fake meats. Just check the package and nutrition facts to see if this is the case. And, when in doubt, try taking a daily multivitamin. Also check the label to make sure B12 is present. It's debatable whether the body can actually absorb the B12 from a pill, but it's generally acknowledged that at least some will be absorbed.

With a little snooping around, you should have no problem getting the B12 you need to feel healthy and maintain their lifestyle. Make sure to get your correct dosage - your body will thank you! Article Source: http://EzineArticles.com/5993724