Does a Vegan Diet Provide Enough Vitamin B12?
Back in the day, vegan B12 would have been abundant.
Get This Amazing New Vegan Cookbook Now!
IN NEED OF IMMUNE BOOSTING SUPPORT & ZINC? CLICK HERE
CLICK HERE TO GRAB YOUR VEGAN ORGANIC VITAMIN D3 SUPPLEMENT
GENERAL NUTRITION TIPS BELOW
This precious B vitamin, which we need so little of, is a bacteria which is present in healthy, organic soil that has been fertilized by animals.
In times past, we might have gotten vitamin B12 from eating tiny amounts of dirt on our freshly-picked vegetables, but in our modern, heavily fertilized and sanitized society, B12 typically doesn’t survive to the grocery store.
Interesting Fact
Since dirt traces are no longer a part of most of our diets, vegans must ponder alternative methods of obtaining this vitamin.
Animal flesh is one source, which is obviously of not helpful to vegans.
It’s interesting to note that many older people lose the ability to extract vitamin B12 from animal flesh, and it’s estimated that virtually all of us would lose the ability to synthesize this vitamin from meat if we reached 120 years of age.vegan foods
Sources of Vitamin B12 For Vegans
We’ll take a look at some apparent sources of vitamin B12 for vegans and see if they’re reliable enough to stave off deficiency.
Tempeh
Since tempeh is a fermented soy product, it does sometimes contain some of the B12 bacteria. However, the amount of B12 varies wildly from batch to batch, so it can’t be counted on as a reliable source. In addition, stainless steel vats and a heavy focus on cleanliness tend to eliminate all bacteria, the “good” B12 included.
Miso
This is another soy product that has been thought to contain vitamin B12, but like tempeh, the amount is inconsistent and is therefore unreliable.
Sea Vegetables
Many sea veggies are often touted as good sources of B12, but they’re typically high in “analog” B12, which is not the same thing as active B12 and can actually get in the way of proper absorption of the vitamin. Nori, the seaweed used for sushi rolls, is an exception and has been shown to contain active B12, though it still can’t be counted on as reliable, due to fluctuating, inconsistent amounts.
Mushrooms
These can sometimes have active B12, mostly due to exposure to fecal matter in the dirt they’re grown in. However, you’d need to eat an incredible amount of mushrooms to meet the DRI for B12, and like the other sources mentioned above, no two mushrooms will have a similar amount of the vitamin.
Mushrooms for vegans
Red Star T-6635+ Nutritional Yeast
This particular brand of nutritional yeast contains a party of B-vitamins, and can be counted on as reliable, since it’s grown on a B12-enriched medium. Other brands of nutritional yeast can’t be counted on as reliable.
Supplements
This is the most reliable way to ensure you’re getting enough vitamin B12.
Many vegan foods are fortified with it, like soy milks, cereals and veggie “meat” products, but you can also buy a B12 supplement, or cobalamin, in varying amounts.
5-15 mcg/day is typically considered more than enough. Most supplements contain much higher amounts and only need to be taken weekly. Since B12 is water-soluble, you’ll just pee the extra away.
In summary, most vegan foods are not reliable sources of vitamin B12, with the exception of the Red Star nutritional yeast. It’s wise for vegans who don’t drink a fortified non-dairy beverage, or who don’t regularly consume veggie “meat” products or fortified breakfast cereals, to take a daily or weekly supplement as a preventative measure.
Vitamin B-12 from Global Healing is a blend of the two most bioactive forms of vitamin B-12, an essential nutrient for normal energy levels and the cardiovascular system.
Though vitamin B12 deficiency is extremely rare, it certainly isn’t anything to mess around with since the results can be so severe. However, it’s incredibly easy to make sure your B12 needs are met on a vegan diet and shouldn’t deter anyone from embarking toward a more healthful and animal-friendly way of living.
