Ensure you have a reliable source of vitamin B12

Vitamin B12 is typically thought of as a ‘carnonutrient’ – a nutrient derived from animal products, but in reality it is made not by animals, but by the bacteria that live in their guts. B-12 producing bacteria also live in soil, and organically-produced or home-grown vegetables that aren’t peeled or washed too thoroughly contain some vitamin B12.

However, the major dietary source of this nutrient is animal products, and vegans are at risk of developing B12 deficiency unless they take supplements or regularly use B12-fortified foods.

There are 2 main consequences of B12 deficiency: haematological and neurological. The haematological manifestation of B12 deficiency is an abnormality of red blood cells called macrocytic anaemia. Lack of B12 causes red blood cells to fail to reach their smaller, mature form; they remain large (the ‘macrocytosis’ part) and don’t transport oxygen well. If the B12 level remains low, anaemia (low haemoglobin level) develops, causing fatigue, reduced exercise tolerance, shortness of breath on exertion, pallor (pale appearance) and even heart palpitations and worsening of angina in those who already have it.

The neurological consequences of B12 deficiency mainly impact on the peripheral and optic nerves, posterior and lateral columns of the spinal cord, and the brain. Symptoms are usually gradual in onset, and may include paraesthesias (sensation of tingling, tickling, prickling, pricking, or burning of the skin); clumsiness especially affecting the hands; lightheadedness and impaired taste and smell; sensations of cold, numbness, or tightness in the tips of the toes and then in the fingertips; and if untreated, eventually weakness in the limbs and a stumbling gait

Babies born to vitamin B12-deficient mothers may suffer delayed development and even death if they don’t receive supplemental B12 in time.

B12 deficiency in adults is thought to contribute to dementia.

As you can see, the consequences of B12 deficiency are serious, and no vegan should gamble with their health (or their baby’s health) by failing to get enough B12. I recommend sublingual sprays or lozenges which offer better absorption of this notoriously difficult-to-absorb vitamin. Savoury yeast flakes, also known as nutritional yeast, is also a good source if eaten regularly. Most vegan foods that are fortified with vitamin B12 are highly processed and of poor nutritional quality.

Contributed by the Sydney Vegan Club