This blog post will walk you through: what b vitamins do vegans need.
Should Vegans Take B12 Or B Complex?
It Can Get Confusing To Figure Out Whether You Need A B12 Supplement Or A B Complex Because They Both Contain B Vitamins, Right?
As a vegan, you need a B12 supplement since it’s nearly impossible to get it in via vegan foods. Check out the list of vegan foods that contain the various B vitamins below. If you notice you lack a lot of those options, you probably want to opt for the B complex supplement.
List Of B-12 Foods For Vegetarians
Some good choices for B-12 include: yogurt
low-fat milk
fortified plant-based milk
cheese
eggs
fortified cereals
nutritional yeast While seaweed, algae, and certain mushrooms all contain a small amount of vitamin B-12 , more research is needed to assess amounts and bioavailability. This means that the vitamin B-12 does not have to break down before the body absorbs it. Nutritional yeast is popular with both vegetarians and vegans because it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavor.
Nutritional yeast can be added to cooked meals or sprinkled on food and snacks.
B-12 Foods For Vegans
Plant foods do not produce vitamin B-12, so it is vital that vegans find alternative sources of vitamin B12 to remain in the best health. Some foods that can be fortified with vitamin B-12 include: fortified non-dairy milk
meat substitutes
breakfast cereals
nutritional yeast
vegan spreads It is essential to read the labels on all of these foods, as some may not be fortified with vitamin B-12.
B-12 supplements are available to buy online. Vitamin B-12 health benefits Ensuring a person includes enough vitamin B-12 in their diet is essential for optimum health. Common problems associated with vitamin B-12 deficiency include anemia, certain neurological disorders, and reduced growth and healing.
Before You Go!
Although plant-based diets are full of other vitamins and minerals, they are generally devoid of vitamin B12. Vitamin B12, or cobalamin, is naturally found in animal foods or bacteria. Humans have lots of bacteria in their guts, but only in the colon.
Unfortunately, humans are unable to absorb the vitamin B12 produced in the colon because vitamin B12 is only absorbed in the small intestine, which is upstream of the colon.