Vitamin B12 is an important nutrient for us. It is required for many biological processes in our body like the proper formation of blood cells and DNA synthesis, hemoglobin synthesis, conversion of macronutrients into energy, maintenance of myelin sheath (protective coating of nerves) etc.
There is a compound named homocysteine, which is made in the body by methionine breakdown as a byproduct. Its abnormal level affects arteries and bone health. It can trigger heart disease by damaging the linings of the blood vessels. (1, 2, 3)
Therefore, it is very important to get Vitamin B12 supplementation regardless of listening to people talking about it without scientific evidence.
Whole Food Plant-Only Diet
We recommend everyone to follow a whole food plant-only diet to get better health, stop climate change, and reduce animal agriculture impact on health and environment.
When you start following a whole food plant-only (WFPO) diet, you can develop Vitamin B12 deficiency. You should take Vitamin B12 supplement, as recommended underneath.
Vitamin B12 Recommendation
As per our current guideline, you should take Vitamin B12 in the form of cyanocobalamin. Take at least 50 mcg of Cyanocobalamin daily. The optimum recommended dosage is 50 mcg daily or 2000 mcg weekly. (4)
- The optimum recommended dosage of Cyanocobalamin is 50 mcg daily.
- Alternatively, you can also take Cyanocobalamin every week in the dosage of 2000 mcg.
- But we encourage to take it daily to improve its absorption instead of taking it in very high dosage weekly.
Can I get Vitamin B12 from fortified foods?
Yes, you can get it, but we recommend to avoid factory-made and processed foods. Most of the fortified foods are on our restriction list. Check Dietary Guidelines for more detail.
Recommended Fortified Foods
As per our current guidelines, we only recommend two fortified food sources.
- Nutritional Yeast.
You can use nutritional yeast in various recipes.
Can I take multivitamins?
According to our current guidelines, we only recommend Vitamin B12 and Vitamin D (if you do not take sunbath) supplements. Except these two, you get all vitamins and minerals from plant-based sources. Multivitamin or B-complex supplements are known to cause side effects.
Treating Vitamin B12 Deficiency
If you have a severe Vitamin B12 deficiency, you should take Cyanocobalamin 100 µg twice daily for about 3 months. Then follow the same recommendation as described above.
Why should you take Vitamin B12 Supplement?
- Around 30-60% of the population have suboptimal level of Vitamin B12, especially in developing countries, according to a study. (5)
- Plant-based diet or vegan diet is deficient in Vitamin B12. Therefore, all people follow a plant-based diet require a supplement. (6)
- Vitamin B12 deficiency can lead to neuropsychiatric symptoms, megaloblastic anemia and other health problems. (7)
I just discussed a few studies above. Several studies indicate people following a plant-based diet, vegan and vegetarian, even occasional non-vegetarian are deficient in Vitamin B12. Therefore, you should take a Vitamin B12 supplement.
If it is so important, should I take animal food?
No. Animal food cause more damage to your body. Animal protein cause inflammation in the body, which is a root of almost every disease. Animal food is scientifically known to cause diabetes, heart disease, cancer, hypertension, arthritis, etc., according to various studies.
Secondly, the most commonly eaten animal food does not provide a sufficient amount of Vitamin B12 that your body requires daily. So, you still require a Vitamin B12 supplement.
Taking a Vitamin B12 supplement is the safer option. It is not expensive. It is safe even in high dosage.
Natural Sources of Vitamin B12
Vitamin B12 is made by bacteria that present everywhere on the earth’s surface. Our ancestors were getting it from the water and unwashed plant leaves and fruits. Some animals are getting it from eating their feces. Now, we are drinking chlorinated and clean water. Chlorine kills the bacteria, which also helps to prevent water-borne diseases.
There are some natural sources of Vitamin B12:
- Duckweed or Water Lentil (Whole Lemnaceae): A US company claims it.
- Fermented Millet Porridge or Gruel: According to Dr Khadar Vali.
There is no scientific evidence available to support the claims. As per current research, these might not be reliable sources.
Serum Vitamin B12 level is used to detect Vitamin B12 deficiency, which is not a reliable test. It is not an accurate test to detect intracellular concentrations of Vitamin B12. Therefore, if you have low intracellular concentration and normal serum vitamin B12, you might have functional Vitamin B12 deficiency. There are a few other tests that can accurately detect the deficiency.
- Serum Homocysteine Level: Its elevated level suggests a vitamin B12 deficiency.
- Methylmalonic Acid (MMA) Level: A higher MMA level is also an indication of B-12 deficiency.
You should ask your doctor for these tests to detect if you have a functional deficiency of Vitamin B12.
If you have low Vitamin B12 or its functional deficiency, you should get treatment with the high dosage of Cyanocobalamin, as described above.