Vitamin B12 for vegetarians and vegans

Vitamin B12 is produced not by plants or animals, but by microorganisms. Animals take it up and store it. That’s why significant amounts of B12 are found almost only in meat, fish, eggs and dairy products. People who eat a vegetarian diet usually consume less. Those who live vegan generally won’t reach sufficient amounts without fortified foods or a supplement.

What about algae and fermented foods?

Spirulina, nori or sauerkraut are often cited as plant-based B12 sources. The problem: a large proportion of what is measured as B12 in them are so-called analogues. They resemble the vitamin but cannot perform its functions in the body. The German Nutrition Society therefore explicitly recommends a B12 supplement for a vegan diet.

Why the sun is hardly enough in Germany in winter, what the difference is between D2 and D3, and why K2 is often included.

The liver builds up stores that last for several years in many people. That’s why those who change their diet often don’t notice anything for a long time. A review that evaluated studies with vegetarians and vegans nevertheless found B12 deficiency in a large proportion of participants, especially among vegans and among people who had followed this diet for a long time.

It’s not just diet that plays a role. As we age, the body absorbs B12 less efficiently, and certain medications such as metformin or acid blockers can also impair absorption.

How to check your status

The simple B12 level in the blood is only of limited significance. More precise markers are holotranscobalamin (holo-TC), the actually available B12, and methylmalonic acid (MMA), which rises when there is a deficiency. If you eat a vegetarian or vegan diet, it’s worth having these checked once by your doctor.

Methylcobalamin, cyanocobalamin and more

B12 is present in supplements in different forms. Cyanocobalamin is the most stable and best-studied form. Methylcobalamin and adenosylcobalamin are the two forms that the body uses directly as coenzymes. Hydroxocobalamin is mainly used in injections.

B12 is found almost exclusively in animal foods. Who is affected and what methylcobalamin means.

What a halal certificate provides

There are also ingredients that are not obvious at first glance: flavourings that use alcohol as a solvent, or processing aids used in filling. Carriers for flavourings do not always have to be listed in the ingredients. A look at the label therefore only answers the question in part.

Our vitamin B12 capsules contain 500 µg of methylcobalamin per capsule, in vegan capsules without gelatine. Vitamin B12 contributes to normal energy-yielding metabolism, normal functioning of the nervous system, normal red blood cell formation and to the reduction of tiredness and fatigue.

Sources

1. Richter M, Boeing H, Grünewald-Funk D et al. Vegan diet. Position of the German Nutrition Society (DGE). Ernährungs Umschau. 2016;63(4):92–102.
2. Why a deficiency often goes unnoticed for a long time
3. Carmine (E 120), a red colouring agent made from cochineal scale insects.
4. German Nutrition Society (DGE): Reference values for nutrient intake, vitamin B12, dge.de.