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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.
Deficiency isn't common, but can produce some scary side effects when it does happen. Lack of vitamin B12 can cause megaloblastic anemia—a condition characterized by larger than normal red blood ...
Vitamin B 12 supplements are available as single or multivitamin tablets. Pharmaceutical preparations of vitamin B 12 may be given by intramuscular injection. [6] [62] Since there are few non-animal sources of the vitamin, vegans are advised to consume a dietary supplement or fortified foods for B 12 intake, or risk serious health consequences. [6]
The American Heart Association (AHA) gave the vegan diet a 78% score of its alignment with the 2021 AHA Dietary Guidance. They noted that benefits of a vegan diet are its emphasis on fruits, legumes, nuts, vegetables and whole grains which are heart healthy but a key challenge is its restrictive nature and risk of Vitamin B 12 deficiency. [30]
The vegan diet also relies heavily on legumes to meet protein goals. And legumes are packed with blood sugar–stabilizing fiber. And legumes are packed with blood sugar–stabilizing fiber.
There are a few reasons why someone might develop a vitamin B12 deficiency. Following a vegan diet for years is a big one, says Deborah Cohen, D.C.N., an associate professor in the department of ...