It has been widely established that vegans who don’t have a reliable source of Vitamin B12 are likely to harm their health. If you have this vitamin deficiency you will experience symptoms such as memory loss, numbness, confusion, weight loss, fatigue and gastrointestinal problems e.g. diarrhea and constipation. Vitamin B12 helps build the immune system by aiding red blood cells to divide and if they fail to divide properly one will suffer from anemia. Vitamin B12 is also extremely important if you are pregnant or trying to. Thus, it is very important for vegans to ensure that they adequately intake Vitamin B12.
Vegans can find this vitamin in supplements and fortified foods such as various meat substitutes, breakfast cereals, non – dairy products and nutritional yeast. To obtain full benefits from food, a vegan should eat fortified foods in every meal in a day to ensure at least an intake of three micrograms of B12. For those who prefer supplements, they should take a single supplement that provides at least 10 micrograms, on the other hand, those who prefer taking weekly supplements should ensure the supplement provides at least 2000 micrograms of B12. You can exceed this intake or combine the various options. However if you take B12 less frequently, the more you need to take.B12 is best absorbed in small amounts and thus advisable to take in small amounts regularly. Be wise, a vitamin B12 deficiency is not something to mess around with. It can cause many problems you could have prevented by being conscious of your body’s Vegan Vitamin B12 requirement.