Is Supplementation Necessary for Vegans?
By: Erica Batad, Undergraduate Student in Dietetics & Nutrition at the University of Illinois Urbana-Champaign
Photo by Pexels/Nataliya Vaitkevich
There is no doubt that many people raise concern for nutrient deficiencies when it comes to eating a plant-based diet. One of the biggest deficiencies to look out for when becoming vegan is vitamin B12. Vegetarians, vegans, and pregnant women are the groups of people who demonstrate high rates of vitamin B12 deficiency. However, there is a way to avoid this.
What is vitamin B12?
B12 is a type of vitamin that is typically only found in animal products as it gets passed through the food chain from any bacteria that creates it (1). This vitamin is important for the making of red blood cells, neurologic function, and DNA synthesis.
Why are vegans at risk for deficiency?
Reduced animal consumption has led to a decreased intake of B12. While plant-based diets normally offer better health, plants do not need nor can they make B12. The only true reliable food sources of B12 can be found in animal products unless plant-based foods have been adequately fortified with the vitamin or the soil in which the plant is growing has been contaminated.
B12 deficiency can happen as quickly as 2 years after converting to a predominantly plant-based diet. Signs and symptoms of deficiency include depression, impaired memory, tiredness, muscle weakness, low mental and physical drive, as well as confusion. With that being said, it’s very important that vegans find a source of B12 to avoid these symptoms. Taking in enough B12 is especially important during pregnancy because B12 aids in neural myelination and cognitive development for infants.
How can vegans consume vitamin B12?
The Academy of Nutrition and Dietetics claim “Vegans need reliable sources of vitamin B12, such as fortified foods or supplements.” Having said that, vegans should find a certified vitamin B12 supplement and try to consume foods fortified with B12. Supplements certified as GMP (good manufacturing practice) meet the highest standards set by the FDA (Food and Drug Administration) and the EMA (European Medicines Agency). It’s recommended that adults consume 2.4 mcg per day and 2.6-2.8 mcg per day for pregnant and lactating women (1).
Nutritional yeast is fortified with vitamin B12. About 2 tablespoons of nutritional yeast is equal to the recommended amount of 2.4 mcg per day for adults. However, it would need to be consumed regularly to prevent deficiency. The American Dietetic Association does not promote nutritional yeast as an adequate and practical source of B12 (2).
Other potentially necessary supplements that vegans should be aware of is vitamin D and iron because many plant foods don’t contain high amounts of it. Sunlight, fortified plant milk, or supplements can help avoid vitamin D deficiency. You may want to speak to a healthcare provider about appropriate dosages specific to you for iron supplements.
Summary
B12 absorption depends on the frequency of consumption and the dosage. In some cases, lower absorption rates occur when too high of a dose is taken. For people that don’t regularly consume animal products, the chances for vitamin B12 deficiency is very high. B12 is needed for red blood cell production and brain nerve tissue. Consuming a B12 supplement is the best way to avoid deficiency. Taking this step should ideally occur as soon as an individual starts eating a plant-based diet.
References
Niklewicz, Ali, et al. “The Importance of Vitamin B12 for Individuals Choosing Plant-Based Diets - European Journal of Nutrition.” SpringerLink, Springer Berlin Heidelberg, 5 Dec. 2022, link.springer.com/article/10.1007/s00394-022-03025-4.
White, Nicole D. “Vitamin B12 and Plant-Predominant Diets.” Sage Journals, 2022, journals.sagepub.com/doi/abs/10.1177/15598276221076102?journalCode=ajla.
