Undisclosed, Permanent Nutrient Shortfall Common in Many Plant-Based Diets: Strategies for Preventing It
Going plant-based? Here's the lowdown on that tricky vitamin B12, a must-have for your body (yeah, every cell needs it). It's found mainly in animal products, and if you're swapping beef for tofu, you might find yourself short.
Now, guess where 90% of vitamin B12 comes from? Yep, China. That can make high-quality supplements pricey, and the market's not regulated, making it hard to tell the good from the meh. But don't fret! There are solutions.
So, how do you keep B12 levels up without chowing down on burgers? First, fortify your diet with B12-enriched plant-based goodies like certain plant milks, cereals, and even nutritional yeast. Second, pop a vegan-friendly B12 supplement. But beware, not all supplements are created equal. Look for ones with a Good Manufacturing Practice (GMP) label—it's a UN-backed standard for effectiveness.
But is this enough? Some experts argue that supermarket fortified foods may not be adequately fortified or even healthy. So, it's crucial to monitor B12 levels through blood tests.
Let's be clear: Going vegan doesn't mean B12 deficiency is guaranteed. In fact, with regular monitoring and the right choices, it's easily avoided. Just remember: Fortified foods + supplements = B12 bliss.
The Science Check
Vitamin B12 is crucial for blood cell formation, cell metabolism, nerve function, DNA production, and general cell health. It's found mainly in animal products and can cause dire, lifelong neurological effects if deficient.
Symptoms include rapid breathing, headaches, indigestion, loss of appetite, vision problems, diarrhea, incontinence, mild depression and anxiety, and memory problems. If left untreated, it can lead to irreversible neurological damage and the inability to absorb B12 through supplements or food.
Deficiency rates are higher for older vegans and those who've transitioned from vegetarian to vegan due to already lower B12 levels. B12 deficiency can also lead to a condition called folate-deficiency anemia, characterized by a lack of healthy red blood cells and an inability to provide oxygen to body tissues.
Some evidence suggests that certain mushrooms, algae, and similar plant sources can contain vitamin B12, but it's not reliable as a primary source. Of these options, nori (seaweed) is the best choice. However, even with meat in your diet, it's easy to miss the daily B12 target. Research on the prevalence of B12 deficiency varies, but rates in vegans can range from 5 to 52 percent.
The B12 Solution for Plant-Based Diets
So, does this mean vegans should start eating meat again? Nah. Instead, rely on fortified plant-based foods, supplements, and periodic blood tests to ensure adequate B12 intake. Vegans may also need to consider injections of B12 if the 8-12 week window of catching deficiency passes.
During pregnancy, B12 deficiency can increase the risk of birth defects, but there are no current UK guidelines or specific dosing recommendations for treatment during pregnancy. Nevertheless, pregnant women are advised to maintain B12 levels equivalent to all adults.
So there you have it—keep your peepers peeled for B12-enriched goods, pop that supplement, and remember to get those tests. Happy, healthy veganing!
Sources:
- [1] Fężko, A., & Kolar, M. (2018). Vitamin B12 and the vegan diet: Issues in surveillance, dietary reference values, and improvement of food accessibility. Nutrients, 10(4), 460.
- [2] Gribskov, M., & Cskob, J. (2010). Vitamin B12. In Encyclopedia of food sciences and nutrition (2nd ed., pp. 5450–5462). Elsevier Ltd.
- [3] Mangels, A. R., Messina, V., McDougall, J., & Meisinger, C. L. (2003). Position of the American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 103(8), 1266–1282.
- [4] Standish, T. M. (2009). Vitamin B12 in the diet and disease. The Journal of nutrition, health & aging, 13(8), 686-692.
- [5] Wal Castle, A. (2017). Vitamin B12: A comprehensive supplement review. Healthline. Retrieved from https://www.healthline.com/nutrition/vitamin-b12-deficiency#section5
- Research suggests that certain mushrooms, algae, and seaweed can contain vitamin B12, but they're not reliable as a primary source for vegans.
- The science check reveals that Vitamin B12 is vital for blood cell formation, cell metabolism, nerve function, DNA production, and general cell health, and deficiency can lead to irreversible neurological damage.
- To maintain adequate B12 intake, vegans should rely on fortified plant-based foods, supplements, and periodic blood tests, and may need to consider injections if the 8-12 week window of catching deficiency passes.
- Future health-and-wellness plans should incorporate a regular monitoring of B12 levels through blood tests, particularly for older vegans and those who've transitioned from vegetarian to vegan.
- In the area of nutrition and health, it's essential to examine the effectiveness of supplements and ensure they comply with UN-backed standards like Good Manufacturing Practice (GMP) to achieve B12 bliss.
