Vitamin B12, also known as cobalamin, is an essential vitamin that plays a significant role in maintaining healthy nerve cells and red blood cells in the body. It is also involved in DNA synthesis and regulation.

While some vegetarian foods contain Vitamin B12, it is generally found in animal products and is recommended for vegetarians to ensure they are getting enough of this crucial vitamin through supplements or fortified foods. In this article, we will explore the best sources of Vitamin B12 for vegetarians and the recommended daily intake.

Sources of Vitamin B12 for Vegetarians

Vegetarians can get Vitamin B12 from a variety of sources. These include:.

Foods fortified with B12
Dairy products
Eggs
Plant-based milks (e.g., soy, almond, rice milk) fortified with B12
Yeast extract spreads (e.g., Marmite, Vegemite)
Nutritional yeast
Meat substitutes (e.g., veggie burgers, textured vegetable protein) fortified with B12

Vitamin B12 Supplements

While the above sources may provide some Vitamin B12 for vegetarians, it can be challenging to obtain the recommended daily intake of 2.4 micrograms per day. Therefore, Vitamin B12 supplements can be a useful addition to a vegetarian diet.

The supplements can be taken in the form of pills, capsules, or even sprays. It is always recommended to talk to a healthcare professional before starting any new vitamin supplement.

B12 Deficiency

B12 deficiency is more common among vegetarians and vegans because the best sources of this vitamin are animal-based. Symptoms may take years to appear because our bodies store Vitamin B12 in the liver.

Symptoms may include fatigue, weakness, pale skin, constipation, loss of appetite, weight loss, numbness and tingling in the hands and feet, and depression. If left untreated, Vitamin B12 deficiency can cause nerve damage and can increase the risk of heart disease and stroke.

Conclusion

Vegetarians can get Vitamin B12 from foods like dairy products, eggs, and fortified foods.

However, it can be challenging to obtain the recommended daily intake from these sources alone, making Vitamin B12 supplements a beneficial addition to a vegetarian diet. It is essential to be aware of the signs of B12 deficiency and work to ensure our bodies are getting enough of this vital vitamin.