Veganism and B12 Deficiency: One Danger of Avoiding Meat
When you tell a meat-eater that you are a vegetarian or vegan, the first response is usually something like, “How do you get enough protein?” This question is somewhat of a joke in the vegan community, as there are plenty of foods that can make up a diet full of protein. Many of the foods in a high vegetarian protein diet may also fit in a vegan diet. But protein often isn’t the real problem – a vitamin B12 deficiency is.
Vegans, Vegetarians, and B12 Deficiency
Why do vegans have such a tough time attaining enough Vitamin B12? The vitamin is most often found in animal products. It is crucial in the formation of red blood cells, brain function, and DNA synthesis. Without it, you could face a whole host of problems. And yet, it’s suspected that many vegans and vegetarians are deficient in this crucial vitamin. However, there are things that you can do to ensure you are getting enough of this water soluble vitamin.
The liver stores years’ worth of B12, available for absorption whenever is needed. This means that even if you don’t get enough B12 today, you could be reaping the benefits of B12 you consumed last year. However, B12 doesn’t just depend on intake, but on absorption. B12 can only be absorbed when it combines with something called intrinsic factor (IF). Things like anemia can reduce the production of IF and the absorption of B12, making it unusable.
Vitamin C can actually block the absorption of vitamin B12 as well. According to research, if you take more than 500 mcg of vitamin C, either with meals or within one hour after meals, you could be diminishing the availability of vitamin B12. Calcium is another important factor in vitamin B12 absorption; a lack of dietary calcium could result in a lack of B12.
In other words, how your body uses B12 is a complicated process.
What can you do?
The key to any healthy diet is balance and education. You have to know what your body needs in order to provide it. Some vegetarian sources of B12 include fortified cereals and nutritional yeast, but both of these products are highly processed. Since it indeed is quite difficult to attain enough vitamin B12 if on a vegan or vegetarian diet, a B12 supplement can go a long ways in balancing the B12 absorption and providing the vitamin.
Finally, be aware of what B12 deficiency looks like. Although it is rare, many vegans leave their meat-free lifestyle because they don’t feel “healthy,” and being short on B12 could certainly contribute to these not-quite-right feelings.
Lethargy, rapid heartbeat, pale skin, easy bruising and bleeding, digestive distress, weight loss, and a sore tongue are all signs of B12 deficiency. Left unresolved it can lead to tingling and numbness in the extremities, depression, memory loss, and disorientation.
Additional Sources:
As a nutritionist and expert that has lived this and does not theorize with experts. I live this and there is no problem getting vitamin b-12 and not burning through it all when a person treats their body right. It is a diet full of deficiencies that causes anything like a b-12 problem. It simply does not happen with a whole, plant based,alkaline forming, mostly raw or living foods diet. The entire thing being a problem for "vegans" to get b-12 is a myth and will never be solved if people look at it like it is some ingredient and not something the body makes and decides how much it uses NOT YOU. This article should be removed as the term "vegan" is irresponsible to throw around and the entire deficiency problem happens when an individual does not have the wisdom to have a complete diet according to THE BODY and not the MIND that people seem to confuse all the time. When you are eating right which includes NO MEAT and ONLY Mostly Raw plant based LIving foods and assuming you have no Major imbalances then you do not need any kind of "supplement"
HUMANS WERE NEVER MEANT TO DIGEST OTHER ANIMALS – EVER. It is a survival Method only and as long as a human being tries to obtain their fuel from another living creature and not a plant, their body will suffer in some way shape or form. Period.
http://michaelbluejay.com/veg/natural.html
@Kurt… to each their own, however, if Vegans ruled the world, we would never, as a human race, made it this far… Balance is a good thing…
@Kira, what an ignorant baseless statement. If Vegans ruled the world, it would be a much better, cleaner, kinder place. Get it right. Sheesh.
I think it should be mentioned that the animals that end up as a source of B12 for people would also be deficient in B12 if they ate from the same crops that we do. B12 is produced by bacteria in soil and water
Many of the soils that are farmed for human produce foods are lacking such bacteria.
One can not say that meat is a necessity to get b12 if they come to know this fact.
Search the internet for evidence of ancient gladiators being vegans; if you dare.
The title of this article should maybe say:
"Veganism and B12 Deficiency: One Danger of widespread farming in sterilized, B12 deficient soil."
I also want to mention that we don't have claws, or good night vision, or directional hearing, or a strong sense of smell, or a mouth full of jagged teeth or powerful saliva/stomach acid compared to a K9 as an example. How often do you hear someone order steak, chicken, or beef while saying "Hold all the seasonings, sauces, and cooking". It's not the meat that people like, it's the human intelligence to appeal to the tongue with additives.
Intelligence is a double edged sword. Humans invent or misuse things to cause suffering just as much as they relieve it. Food is no exception.
Bill Clinton went to a plant based diet and rid himself of numerous ailments.
Steve Jobs lived for 30 years with cancer, brought on by poisons from exposure to older electronics. See Dr. John MacDougal's analysis of Steve Jobs health. Steve was an avid vegetarian.
Horses, chimps, and hippos all have K9 teeth yet have a plant based diet, except for maybe some termites in the case of the chimp. The evidence for a plant based diet being what humans are designed for tips the scale.
Starch is the food of civilization, Groups of people that went to farming had more calories available close by to be able to pursue things other than survival through hunting abroad most of the time.
If you want to see more evidence for vegan-ism then check out the hours of videos at the headveg channel on you tube, and a great documentary on the subject is "Forks over Knives"
Excellent reply and facts Paul. We Vegans will thrive to be upwards of 130 years in age in a responsible, ethical manner. Go us!
What a FUD. Do you have some data on how many vegans had/have B12 deficiency? B12-rich food is animal-rich food, which is very unhealthy. In this sense, is much better to have an B12 poor diet than a B12 rich diet.
40% of meat eaters, and 80% of vegans, have B12 defficiency according to Dr Cousens. He recommends a vegan suplement called Max Strees B for everyone 😉 That Doc has good info, check the book Conscius Eating. Im vegetarian and have low level 😉