New Data on Vitamin B12 Intake in Plant-based Diets
Let’s face it; vitamin B12 is a big deal for vegans and vegetarians. It’s the most talked about nutrient in the plant-based community, and the most controversial and misunderstood. Many people have their own understanding of how this nutrient fits into their vegan or vegetarian lifestyle, but the truth is; vitamin B12 is essential in everyone’s diet. And since plant-based diets typically contain few animal products—the main source if vitamin B12—it’s really important to ensure you get enough in your diet. Plant-based eaters can get B12 in fortified cereals, plant milks, and nutritional yeast, as well as B12 supplements. The RDA for vitamin B12 is 2.4 mcg/day for men and women ages 14 to 51 years and older, with increased needs during pregnancy (2.6 mcg/day) and breast feeding (2.8 mcg/day). In addition, if your source of B12 is entirely through supplements, it’s recommended to increase intake dramatically—100 times the RDA—to make up for poor absorption.
Some people say there’s no need to supplement with B12 on a vegan or vegetarian diet, because the diet is healthy and your “body will figure it out.” Indeed, there is no doubt that a vegan or vegetarian lifestyle is healthy. Studies suggest that vegan and vegetarian diets can help reduce the risk of heart disease, high cholesterol, high blood pressure, obesity, and type 2 diabetes, compared to a diet that includes high amounts of animal foods. But, it’s also important to eat a well balanced plant-based diet—adequate in all major food groups, including pulses (legumes), whole grains, soy foods, vegetables, fruits, nuts, and seeds, to meet your nutrient needs. And on top of that, it’s essential to supplement with vitamin B12 in order to avoid B12 deficiency, which can result in severe health risks.
Vitamin B12 Survey Among Vegans
We conducted a survey of vitamin B12 attitudes and behaviors among vegans. Data was collected during October 13, 2016 to October 26, 2016 via a survey created on the Survey Monkey website. Survey participants were recruited via national social media promotion, by requesting vegans to participate in an online survey about vitamin B12. Participants were men and women, ages 18 years and older, who are on a strict plant-based (vegan) diet, which includes no animal foods, such as dairy, meat, or eggs. A sample of 41 from this community was targeted.
The majority of plant-based eaters in the survey were 25 to 34 years old, which is approximately 42% of the sample population. Out of the one million Americans that are vegan, according to latest 2013 statistical findings, 79% are women, which aligns with this survey results indicating approximately 75% are female. The survey also found that 40% of the sample population has been living a vegan lifestyle for 4 to 7 years. Forty percent take a 500 mcg/day supplement as their main source of B12. Ninety-five percent of the sample population believes that vitamin B12 should be supplemented in the diet, and that vitamin B12 is one essential nutrient that absolutely must be supplemented in a plant-based diet. Eighty-five percent of the survey population has not been diagnosed with B12 deficiency, yet only half of the population gets their B12 levels tested annually.
This sample population is a good representation of the whole plant-based community. According to the survey results, approximately 92% of the survey population takes some form of vitamin B12, which indicates that there is an awareness of the need for B12 in the vegan diet. However, almost half do not get evaluated annually by their health practitioner. There is a definite need to bring awareness among the vegan community to receive regular nutrition assessment by healthcare professionals. If you would like to read the full report on vitamin B12 among vegan and vegetarians diets and the survey results, please click here.
By Tamara Kelly-Scott, Dietetic Intern with Sharon Palmer, MSFS, RDN
Image: Vitamin B12 supplements, Sharon Palmer, MSFS, RDN
References:
Webmed. Plant-Based Diet for Heart Health. https://www.webmd.com/heart-disease/guide/plant-based-diet-for-heart-health. Accessed October 13, 2016.
The Huffington Post. Veganism Is A Woman’s Lifestyle, According To Statistics. https://www.huffingtonpost.com/2014/04/01/vegan-woman-lifestyle_n_5063565.html. Updated April 1, 2014. Accessed October 26, 2016.