Vitamin B-12 is one of the 13 essential vitamins. It is a water-soluble vitamin, also known as cobalamin. The vitamin takes part in the formation of red blood cells, which bind oxygen and transport it to tissues and organs.
B-12 also plays a significant role in nerve function, the formation of DNA molecules, and cell metabolism.
Your body cannot manufacture B-12, so you should obtain it from the food you consume.
Daily requirements according to age
Vitamin B-12 daily requirements for an average adult are 2.4mcg/day, 2.6mcg for pregnant women, and 2.8mcg for nursing women.
Teenagers require approximately as much as adults. On the other hand, children aged between 4 to 8 years require 1.2mcg, while those between 9 to 13 need about 1.8mcg per day.
Babies under six months require approximately 0.4mcg of vitamin B-12, while those between 7 to 12 months need about 0.5mcg.
Sources of vitamin B-12 for vegetarians
Good sources of this vitamin include meat, fish, cheese, eggs, milk, and some fortified cereal.
People who observe a vegetarian diet are at a higher risk of B-12 deficiency since there are few plant sources of this vitamin, such as algae, mushrooms, fortified cereals and nutritional yeast, tofu, soy milk, and some vegetables. However, there are a few ways to increase your vitamin B-12 naturally.
Eggs
One boiled egg contains about 0.6mcg of vitamin B-12, about 25 percent of the total daily requirement. It would be best if you ate the whole egg, including the egg yolk, because the yolk is packed with the essential vitamins you need.
If your diet is strictly vegan and does not include animal products, below are plant-based sources.
Fortified breakfast cereals
A wide range of breakfast cereals is available for you to choose from. They include oatmeal, cornflakes, and cheerios. 100g of grains contain an average of 21 mcg.
Fortified nutritional yeast
Fortified nutritional yeast contains a good amount of vitamin B-12. It also contains amino acids making it a good food product for vegetarians.
Not all nutritional yeast on the shelf is fortified. Always double-check the contents of your favorite brand.
Seaweed
Seaweed is an algae species packed with vitamin B-12. It is used in Asian countries as an ingredient in sushi and can be eaten as a vegetable or accompaniment.
Mushrooms
Parasol, porcini, oyster, and black morel mushrooms contain insignificant levels of vitamin B-12. However, shiitake, black trumpet, and golden chanterelle mushrooms contain reasonable amounts of B-12. 100g of these dried mushrooms contain an average of 1.09 mcg to 2.65 mcg of B-12.
You can eat mushrooms alone or incorporate them into your meals.
Vitamin water
Vitamin water is available in stores and is fortified with vitamin B-12. One cup of vitamin water contains 0.6mcg of B-12, about 25 percent of your daily requirement.
Tofu
Tofu, also known as bean curd, contains vitamin B-12. Fortified tofu is also available in stores and has slightly more than 100 percent of the daily requirement.
Vegetables
Vegetables such as spinach, squash, beetroot, and butternut are good sources of vitamin B-12 for vegetarians and vegans.
Soy milk
Unsweetened soy milk contains vitamin B-12 but in meager amounts. Some soy milk varieties fortified with B-12 are also available in stores. Check the label to be sure that the one you’re buying contains B-12.
Tempeh
Tempeh, which is made from fermented soybeans, contains vitamin B-12. It is also a good source of proteins and dietary fiber for vegetarians.
Vitamin B-12 deficiency
Lack of or meager amounts of B-12 in your diet can lead to a deficiency in your body, which, if left untreated, can lead to anemia and other life-threatening disorders such as dementia.
Symptoms of this deficiency include fatigue, memory loss, depression, pale skin, sores on the tongue, heart palpitations, shortness of breath, nerve problems or feelings of numbness or tingling, and constipation, among others.
If you can’t get enough vitamin B-12 from your diet, supplements can help you meet your daily required value. Consult your doctor to get the right prescription, and the correct amount of
B-12 your body needs since daily values vary with age.
If you experience any symptoms of vitamin B-12 deficiency, see your doctor or go to the ER so that the correct tests can be carried out.
