What does Vitamin B 12 do?
Vitamin B12 supports the function of your nerve cells and is needed for red blood cell formation and DNA synthesis. It may benefit health in various ways, such as preventing major birth defects, supporting bone and eye health, and maintaining healthy skin and hair.
How much do I need?
For most adults, the recommended dietary allowance (RDA) is 2.4 micrograms (mcg), though it’s higher for people who are pregnant or nursing.
Are supplements recommended?
Most people in developed countries get enough from the consumption of meat or foods with animal sources, but a high percentage of deficiency disorders have been observed in those who do not consume meat and who do not take a Vitamin B12 supplement. There are no plant-based sources of Vitamin B12. A daily or weekly supplement is the best way to avoid the very serious consequences of Vitamin B12 deficiency. Some vegan food products, such as nutritional yeast, may be fortified with Vitamin B12, but I prefer to be sure I’m covered by taking a daily supplement. Deficiency symptoms may take five years or more to develop in adults. Vitamin B12 is the only vitamin that cannot be sourced from a whole-food plant-based diet. If you are following or considering a vegan or vegetarian eating plan, I sincerely recommend that you read the article at this link on the importance of vitamin B12. Vitamin B12: Your Key Facts (The Vegan Society)
What are some good plant food sources of Vitamin B 12?
There are no plant-based sources of Vitamin B12.
Source: healthline
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