As of today, about 4% of the US population follows an exclusively vegetarian diet, and interest in not consuming meat continues to grow. With this growing interest, it is important to keep in mind other healthy ways to obtain necessary vitamins that are difficult to obtain, specifically vitamin B12. B12 is found exclusively in animal products, so for those with vegan and vegetarian diets, supplementation is often recommended. But, why do we need vitamin B12, and where can we get it?
From the elderly or those with poor diets to vegetarians or vegans, anyone is at risk of a B12 deficiency. A prolonged B12 deficiency can lead to pernicious anemia, causing a low red blood cell count. A person suffering from pernicious anemia will experience shortness of breath, dizziness, headaches, and, in very serious cases, megaloblastic anemia as well as neurological complications. The most dangerous part of a vitamin B12 deficiency is that many are not aware they have a deficiency before it is too late. The symptoms of a deficiency get “masked” when a person has a large portion of a diet that consists of certain foods such as nuts, seeds, eggs and legumes. These foods all have high levels of folate (another type of B vitamin), and their ability cover up these symptoms potentially leads to unnoticed neurological damage. 20-30% of those with neurological damage due to a vitamin B12 deficiency don’t experience any of the easily identifiable symptoms associated with pernicious anemia. So, what are some ways to get this important vitamin?
Large amounts of folate typically found in nuts or legumes tend to mask symptoms of pernicious anemia.
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Vitamin B12 is made by certain bacteria in the gastrointestinal tract of animals and is then reabsorbed by the animal. It accumulates in tissue, which explains why it can be found naturally only in animal products. However, if you are a vegan, there’s no need to worry; even though B12 is commonly found in animal tissue, it doesn’t need to be harvested from animal products. When bacteria is allowed to ferment, they naturally produce vitamin B12, which is then harvested and added to supplements – all animal free! In addition to supplements, another popular option to get your daily dose of B12 (along with many other vitamins) is nutritional yeast. When it is cultivated, the yeast is fortified with B12. The most popular use for this superfood is adding it as a delicious condiment for a variety of dishes. There is even some discussion about fortifying flour with vitamin B12! Whether you get your vitamin B12 from animals, supplements, or, even, flour, B12 is an important vitamin in our diets, so make sure you get enough of it!
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