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Vitamin B12 is good for your brain and may help ... chicken, pork, eggs, and seafood are good sources—in fact, just two small mussels provide a day’s worth of vitamin B12—but so are Greek ...
Vegan diets tend to be higher in dietary fiber, magnesium, folic acid, vitamin C, vitamin E, and phytochemicals; and lower in calories, saturated fat, iron, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc, and vitamin B 12. [2] Researchers agree that those on a vegan diet should take a vitamin B 12 dietary supplement. [1] [3]
“The risk of vitamin B12 deficiency is high, along with calcium and sometimes adequate protein intake. A strictly vegan diet takes a lot of preplanning and wide selection of plant based foods.”
Pregnant and lactating vegetarian mothers—and breastfed infants if the vegetarian mother's diet is not supplemented—should also use supplements, whether B 12-pills, B 12-injections, or B 12-fortified foods, if they don't get adequate vitamin B 12 from animal products like eggs or dairy. Eggs are a source of vitamin B 12 for vegetarians.
Plant foods rarely contain vitamin B12, so supplementing is essential for vegans. Other nutrients in short supply include vitamin D , iodine , iron , zinc , calcium and omega-3 fats .
"B12" and "Cbl" redirect here. For other uses of B12, see B12 (disambiguation). For the musical group, see Carbon Based Lifeforms. Pharmaceutical compound Vitamin B12 General skeletal formula of cobalamins Stick model of cyanocobalamin (R = CN) based on the crystal structure Clinical data Other names Vitamin B12, vitamin B-12, cobalamin AHFS / Drugs.com Monograph MedlinePlus a605007 License ...