Introduction
Many vegetarians feel tired all the time, hair fall increase, hands and feet feel numb sometimes, focus drops, mood feels low for no clear reason and all the reason is Vitamin B12 deficiency. This vitamin is not just any other vitamin; it plays and key role in:
- Energy production
- Nerve health
- Brain function
- Red blood cell formation
- Mood stability
- Healthy skin and hair
But the problem is vitamin B12 is naturally found mostly in animal foods. So, the vegetarian needs to be extra mindful about how they get it. Let’s talk on facts that what works, what doesn’t, and what a vegetarian can really do.
Why Vitamin B12 Deficiency Is Common in Vegetarians?
Vitamin B12 is produced by bacteria, not by plant or animal. In animals they get B12 either eat those bacteria or have bacteria in their gut that produce B12 for them. Some bacteria in our gut can make B12 but the body can’t absorb it, because the absorption need stomach produced factor and that happens in small intestine. So, for humans, B12 has to come from dairy or fortified foods.
When someone follows vegetarian diet, the main natural source of B12 (fish & meat) are removed. Milk and eggs are also provided B12 but in small amounts. And over the time this often becomes not enough to maintain healthy levels, especially if digestion is not strong.
There is another fact which people should know about B12, B12 absorption is a multi-step process. To absorb B12 properly, the body requires:
- Enough stomach acid
- A healthy stomach lining
- A protein called intrinsic factor
- A healthy small intestine
But if any of these goes weak, B12 absorption drops, even if you are eating B12-containing foods.
There is also one myth that a lot of vegetarian believes, fermented foods, curd bacteria, spirulina, or plant foods can meet B12 needs. But the reality is that most of them either contains B12 compound or very low amount, this is called false sense of security.
What are the signs of low vitamin B12?
Low B12 does not always show up suddenly, it shows silently:
- Constant tiredness
- Low energy
- Hair fall
- Brittle nails
- Tingling or numbness in hands/feet
- Poor memory
- Brain fog
- Low mood
- Anxiety
- Pale skin
- Shortness of breath
- Tongue soreness
- Frequent mouth ulcers
Many of you thinks that these are the signs of age, stress or workload but B12 deficiency is the reason behind these symptoms.
Fact v/s Myth about natural vegetarian sources of B12
There is a myth about the B12 natural sources, you often heard or read about that spinach, beetroot, mushrooms, fermented foods, moringa, or seaweed have Vitamin B12. But that’s not true, the reality is B12 naturally found only in animal-based foods. Because no plant can produce B12 naturally, that’s why vegetables, grains or fruit do not have B12.
There are few reasons that people think veggies have B12, but they are only myth:
Soil bacteria
Some studies shows that B12 is made by bacteria in soil and animal guts. But that only happened in past, because that time veggies grown in natural soil (not washed much). Today, vegetables are washed and clean, so meaning of B12 left.
Fermented Food
Another myth is fermented food contains B12, some fermented food may have B12-like compounds (analogues). But the truth is these are not active B12, so your body can’t use them properly.
Mushrooms & Algae
The next myth is some algae (like spirulina) or mushroom contains B12, but its not real B12. They even can block your real B12 absorption.
So, the fact is you cannot meet the requirement of B12 deficiency with the vegetarian diet, you must include fortified foods (B12-fortified cereals, plant milks) or B12 supplements.
What are the real vegetarian sources of vitamin B12?
Why I use real word her because there are many myths about the vegetarian source of B12, there are very few reliable sources of B12. The real source of B12 means the food that provide usable B12 in reliable amounts. The most dependable source is dairy products. Although dairy products give very few amounts of B12 and it helps maintain the level but not correct the deficiency of B12.
The most dependable vegetarian sources are dairy based:
Milk - It contains very small amount of B12, but regular consumption can improve B12 level. But not be enough to correct a deficiency of B12.
Curd / Yogurt – It has some good amount of B12 and support gut health.
Paneer – It has small amount of B12.
Cheese – It contains good amount of B12, in aged cheese B12 is probably high than normal cheese.
Fortified Foods – Some plant milk, cereals and nutritional yeast are fortified with B12, but always check the label before consuming.
How Often You Should Check B12 Levels?
It is important to check B12 levels if you are vegetarian because early detection can prevent nerve damage.
- Check B12 once in every 1 or 2 years.
- Check sooner if you have symptoms of low B12.
- Check if you’re pregnant.
- Check if you feel chronically tired.
- Check if you are vegetarian.
Simple Daily Habits That Support B12 Levels
- Eat regular meals
- Avoid skipping meals
- Reduce alcohol
- Avoid coffee on empty stomach
- Support digestion
- Take care of gut health
- Eat warm, nourishing food
- Avoid extreme fasting
- Sleep well
Summary
Vitamin B12 is not the subject of stuck between myth & fact or confusion, it is the matter of understanding it. There is high chance of deficiency of B12 in vegetarian, because plant foods do not naturally contain usable B12, and the B12 made by gut bacteria cannot be absorbed. So, staying informed and take reliable source of B12 can help to cope up with B12 deficiency. Regular testing can also help to catch the deficiency in early stage.
Don’t ignore the signs of low B12, evaluate yourself and get tested before its too late, friends being vegetarian is not an issue, the real issue is unaware or ignoring the body signs. There is one more thing which you should take care of, and that is your gut health, because it plays a big role in B12 absorption.
A well-planned vegetarian diet, regular B12 checks, good digestion, and reliable supplements can help maintain healthy B12 levels without disturbing your daily life.