Why are B12 supplements important for vegans?
B12 is the only vitamin that is commonly recognised to be a challenge to people following a plant-based diet. This is because B12 is primarily produced by bacteria in the stomachs of sheep and cattle, however, although it is also found in soil and some plants, this typically does not deliver the amount required to maintain a healthy system.
Unfortunately, B12 deficiency can take months or years to show through, but when they do it can be seen via symptoms such as memory loss, anemia, lethargy, confusion, changes in personality, and even hallucinations.
Who is B12 suitable for?
Those who are following a plant-based diet should ensure they are maintaining a healthy level of B12 in their diet. The NHS recommends 1.5 micrograms of vitamin B12 per day. Some foods are fortified with B12 vitamins and therefore vegans who do not take a supplement should ensure they are getting enough B12 in their diet.
How do I know if I am getting enough vitamin B12?
As you age your body absorbs vitamins and minerals at a lower rate. It's therefore important to factor in age-related differences when evaluating the amount of B12 you need to consume.
The Vegan Society recommends:
- Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day
- OR Take one B12 supplement daily providing at least 10 micrograms
- OR Take a weekly B12 supplement providing at least 2000 micrograms.
Ingredients & Dosage
Each Vegan B12 tablet contains: Microcrystalline Cellulose, Calcium Phosphate, Stearic Acid, Acacia, Magnesium Stearate, Vitamin B12 (Cyanocobalamin) 100µg.
1,000 microgram (µg or mcg) = 1 milligram (mg) = 0.001 gram (g)