The most important supplement you need on a plant-based diet
If you've been vegan or plant-based for a while, you may already know all about Vitamin B12. And if you're taking that supplement on a daily basis then a big well done. Just continue ticking B12 supplementation off your daily to-do list!
However, if you're completely new or in the early days of your transition to a more plant-based diet, then today's chat is for you. I generally don't like focusing on specific nutrients in my emails (as it's never too exciting a topic) but the only time I will isolate them is when they are critically important to your health.
Let's begin with a quick overview of B12:
Vitamin B12 is a critically important part of the human diet. It comes from micro-organisms in the soil and is produced by bacteria present in the digestive tract of herbivorous animals - yes animals that get their nutrients from plant-based foods.
Humans must obtain B12 through our diet. Those eating animal foods may obtain a sufficient amount however those who are fully plant-based should obtain it from fortified foods and, most importantly, supplements.
What do we need it for?
Converts food (carbohydrate, fat, and protein) into useable energy
Required for DNA synthesis and red blood cell production
Protection of the nervous system
What happens if I'm deficient?
Vitamin B12 levels start to drop within months of cutting out meat. Yes, there are so many amazing benefits of adopting a more plant-based diet such as healthier cholesterol, blood sugar, blood pressure, and lower risk of developing chronic diseases such as diabetes and heart disease.
However, do not underestimate the risk of developing a B12 deficiency. It can cancel out the health benefits of a plant-based diet, or even a flexitarian diet (a diet that includes meat a few times a week.)
Deficiency can cause everything including, but not limited to:
Gastrointestinal disturbances
Megaloblastic anemia
Chronic diarrhea
Shortness of breath
Swollen red painful feet
Parkinson’s syndrome-like symptoms
Skin darkening that resolved with supplementation
Neurologic symptoms such as numbness and tingling in the hands and feet, muscle cramps, dizziness, cognitive disturbances, difficulty walking, erectile dysfunction
Fatigue and psychiatric symptoms like depression and even psychosis.
How much should I be taking every day?
Whilst there are a few B12 fortified plant-based foods such as nutritional yeast, cereals, and plant milk, you would need to be consuming these three times a day to get a sufficient intake however it's still hard to measure if you'd actually get enough from foods. The most effective and reliable way of consuming B12 is through supplement form.
In Europe, the European Food Safety Authority sets adequate intake at 4mcg/day for adults, 4.5mcg/day during pregnancy, and 5mcg/day for lactation.
In the US, the recommended dose is 2.4 mcg/day for adults, 2.6 mcg/day during pregnancy, and 2.8 mcg/day for lactation.
Some experts recommend supplementing 2000-2500 mcg once a week.
I repeat - do not underestimate the risk of developing a B12 deficiency. It's so important to supplement especially on a plant-based diet.