More and more studies are confirming that a plant-based diet is good for us, especially if it is rich in whole foods. Fruits, vegetables, legumes, nuts, and grains are nutritious and, when eaten regularly, are linked to many health benefits, including a reduced risk of chronic diseases. But nothing is perfect. Although plant foods give us a lot, many of them don’t give us one important nutrient: vitamin B12. But that doesn’t mean we should rush out and buy animal-based foods, because there are plenty of fortified and healthy vegan products on the market that are rich in this important nutrient. Here’s what you need to know about how to get enough vitamin B12.Without it Meat, dairy and eggs.
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What does Vitamin B12 do in the body?
Vitamin B12, also known as cobalamin, plays several important roles in the body. It supports the formation of red blood cells, maintains nerve cell health, and plays a role in DNA synthesis. It also aids in fat and protein metabolism, maintains heart health, and plays a role in mood regulation. So, suffice to say, vitamin B12 is important. A deficiency can lead to a variety of health problems, including anemia, nerve damage, fatigue, and weakness.
Is it hard to get enough Vitamin B12 on a vegan diet?
The recommended daily intake of vitamin B12 for people over the age of 14 is 2.4 micrograms (for reference, that’s a tiny amount, about one ten-millionth of an ounce). This nutrient is found naturally in many animal foods, but many people, including vegans, struggle to get enough of it. Research suggests that more than a quarter of Americans may have a mild B12 deficiency (severe deficiencies are rare, since the body stores B12 for years).
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Without the need for fortified foods or supplements, do not have It’s impossible to get enough vitamin B12 on a vegan diet — “the only reliable sources of B12 for vegans are B12-fortified foods and B12 supplements,” declares The Vegan Society — but as long as you consume these regularly, you can get everything you need from a plant-based diet, including enough B12.
5 Tips for Getting Enough Vitamin B12 on a Vegan Diet
If you’re concerned about your vitamin B12 intake, follow these five simple tips to ensure you’re getting enough of this essential nutrient.
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1 When it comes to supplements, avoid spirulina
There are a variety of vegan B12 supplements on the market, but care should be taken when choosing the right one. For example, there are many supplements that feature B12 made from spirulina, but some experts do not consider this a reliable source of B12. This is because spirulina contains pseudo-vitamin B12, which may not be bioavailable to humans. More reliable natural algae sources include seaweed and chlorella, but it is important to note that research is still ongoing in this area. Currently, to get enough B12, many experts claim that supplements containing hydroxocobalamin or methylcobalamin are the best. These are both natural forms of vitamin B12 synthesized by bacterial fermentation.
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2 Cooking with Nutritional Yeast
Nutritional yeast is a type of inactivated yeast that is grown on a nutrient-rich medium, such as sugar cane. It sounds a little odd, but it actually has a pleasant, nutty, cheesy flavor and is a great umami-rich ingredient that is often used in vegan cooking (learn more about how to use it in our guide!). It’s also a great source of nutrients, such as vitamin B12. In fact, just consuming two tablespoons of nutritional yeast each day is enough to get enough nutrients. However, the catch is that not all varieties on the market are fortified. If you’re relying on nutritional yeast as a source of vitamin B12 in your diet, it’s essential to check the label before you buy it.
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Impossible Foods
3 Enjoy a vegan burger
If you’re in the mood for a meaty burger, there are plenty of options these days. Plant-based meat brands like Beyond Meat, Impossible Foods, and Moving Mountains offer beef-like patties that are not only packed with protein but also packed with vitamin B12. Here’s what nutritionist Stefani Sassos has to say about the Beyond Burger: Good Housekeeping“The latest version is packed with vitamins and minerals, especially 20 percent of your recommended daily intake of iron and 100 percent of your recommended daily intake of vitamin B12 – two nutrients that are important for vegans and vegetarians.” That said, it’s probably best not to rely on these burgers anymore. every day They’re a good source of vitamin B12, and while research suggests they’re healthier than foods derived from animal sources, they’re still ultra-processed, and most research confirms that a diet high in whole, plant-based foods is best for your health.
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Four Choose fortified dairy-free options in your coffee, cereal and smoothies
Dairy-free alternatives, such as some vegan yogurts and dairy products, are also good sources of vitamin B12, as are some vegan meat products. Be sure to check the label – this isn’t a given, but products like Oatly Barista and So Delicious Unsweetened Vanilla, which are great in smoothies, do contain this nutrient, for example.
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Marmite
Five Enjoy the British classic, Marmite on toast
Marmite is a dark brown, salty and sour paste made from yeast extract that’s popular in the UK. It’s been a staple condiment in British households for decades. But while this iconic spread is known for its distinctive taste and slogan, “you either love it or hate it,” not only is it delicious to spread on toast (if you’re in the “love it” camp), it’s also a great source of B vitamins, especially B12. In fact, just a five-gram serving provides around 25% of your recommended daily intake.
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For more information on vegan nutrition, read on:
Charlotte is a writer and editor based in sunny Southsea on the south coast of England.
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