Why Are Vegetarians at Risk of Developing Vitamin B12 Deficiency?

Has someone told you that vegetarians and vegans are at risk for Vitamin B12 deficiency? It's true that B12 is one of the few nutrients you can only get from animal sources. Luckily, vegetarians who consume dairy are at little risk of developing this deficiency, and vegans can take B12 supplements through injections, oral therapy, or fortified foods. The information below tells you a little more about B12, where to find it, and how to make sure you're getting enough of it.

• A steak - not vegetarian, but a great source of Vitamin B12.

B12 Function

• The body uses B12 to maintain a healthy nervous system, and to build DNA. Deficiencies in B12 can increase the risk of cancer, heart disease, and other problems. (Ref. 1 and 2.)

B12 Sources

• Unfortunately for vegans, B12 is only found in animal products. Seafood, beef, and poultry are excellent sources, while dairy products also provide B12. You can't get B12 from plants alone, or from yeast. (Ref. 2.)

What Vegetarians Can Do

• Vegetarians who regularly consume dairy or fish will get plenty of B12 in their diet. However, people who plan on being vegan for more than a year need to get B12 from a source other than food. The best plan is to discuss supplementation options with a doctor or nutritionist. High-dose oral therapy is a popular choice. (Ref. 2.)

How much B12 do you need?

• The US Recommended Daily Allowance of B12 is 2.4 micrograms (mcg) per day. (Ref. 2.) For those who eat fish, a portion of salmon about the size of a deck of cards will provide 2.4 mcg of B12. Eight ounces of milk will provide 0.9 mcg, while an ounce of brie cheese will provide 0.5 mcg. (Ref. 2.)

  According to the Mayo Clinic, a cup of milk and a cup of raisin brain together will also provide a day's worth of B12. (Ref 1)

Symptoms of B12 Deficiency

• Mild B12 deficiency may not cause any symptoms. However, neurologic symptoms of B12 deficiency can include tingling of the arms and legs, ambulatory difficulties, or memory loss. If you suspect that you may have a B12 deficiency, your doctor can perform a test to measure the amount of B12 in your body. (Ref. 2.)