Vitamin B12 is one of our essential vitamins. It’s vital for DNA-synthesis, red blood cell formation and neurological function. B12 can mainly be found in animal products, including fish, eggs, milk products, meat and chicken. People at risk for developing B12 deficiency are not just vegetarians, but also older adults, and individuals with gastrointestinal disorders.
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The bio availability (how much you can absorb) in plant food is limited, but there are alternatives with fortified B12, such as cereals. Read the product label to find out how much B12 there is, especially if you’re at risk for B12 deficiency.
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Low levels can manifest as anemia (not enough red blood cells), which makes you tired, exhausted and pale among other things. It can lead to peripheral neuropathy and in severe cases cognitive impairment. Symptoms can take months to years to develop and be very sneaky. This is why it's EXTRA improtant for vegan parents and vegan preggos to make sure B12 supplements are taken.
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If you want to know more about optimizing vegan diets, check out our Vegan Athlete Blueprint
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THE EVIDENCE:
1. U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page
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2. Herbert V. Vitamin B12 in Present Knowledge in Nutrition. 17th ed. Washington, DC: International Life Sciences Institute Press, 1996.
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3. Herbert V, Das K. Vitamin B12 in Modern Nutrition in Health and Disease. 8th ed. Baltimore, MD: Williams & Wilkins, 1994.