Living a plant-based lifestyle is a conscious choice, often driven by ethical, environmental, or health reasons. It can be incredibly rewarding, offering a wealth of nutrients and vibrant flavours. However, there’s a silent, often overlooked threat which can creep into even the most well-intentioned plant-based diets: vitamin B12 deficiency. Let’s take a closer look at what it is and why it happens…
Health advice can often feel like scaremongering from supplement stores, but it’s important that we remain informed and proactive about our health. Of all of the warnings about lifestyle deficiencies, Vitamin B12 is key as it plays a crucial role in numerous bodily functions, from nerve function and red blood cell formation to DNA synthesis. When our natural levels dip too low, the consequences can range from subtle fatigue to serious, irreversible neurological damage.
Vitamin B12 is mainly found in animal products such as meat, poultry, fish, eggs and dairy. It’s produced by microorganisms that are typically present in the gut of animals, and while some bacteria in our gut can produce B12, the location of this production is usually too far down the digestive tract for us to absorb it effectively. This means that relying solely on naturally occurring B12 from unfortified plant foods is a risky strategy.
The Hidden Dangers Of B12 Deficiency:
The insidious nature of B12 deficiency lies in its gradual onset and the fact that symptoms can be vague and easily dismissed, especially in the early stages. Here are some potential warning signs to be aware of:
- Persistent Fatigue and Weakness: Feeling constantly tired, even after adequate rest.
- Pale Skin: A noticeable loss of color in your complexion.
- Nerve Problems: Tingling or numbness in the hands and feet, difficulty walking and balance issues.
- Cognitive Difficulties: Memory problems, difficulty concentrating and confusion.
- Mouth and Tongue Issues: A sore or smooth tongue.
- Mood Changes: Irritability, depression and anxiety.
- Megaloblastic Anemia: A condition where the body produces abnormally large and immature red blood cells, leading to fatigue and weakness.
Left untreated, severe B12 deficiency can lead to permanent nerve damage, cognitive impairment, and other serious health complications. But fear not, as there are many steps that you can take to ensure that your B12 levels remain within a healthy range.
Sustaining Healthy B12 Levels On A Plant-Based Diet:
The good news is that preventing B12 deficiency on a plant-based diet is easily achievable with a little knowledge and consistent effort. Here’s how you can ensure that you’re getting enough:
Embrace Fortified Foods: Many plant-based staples are now fortified with vitamin B12. Look for it in:
- Plant-based milks: Soy, almond, oat, and other non-dairy milks. Breakfast cereals: Check the nutrition label carefully. Nutritional yeast: This cheesy-flavoured powder is a fantastic source and can be sprinkled on everything from pasta to popcorn. Meat alternatives: Some veggie burgers and other meat substitutes are fortified with B12. Spreads and margarines: Always check the label.
Supplement Wisely: Vitamin B12 supplements are a safe, effective and readily available way to ensure adequate intake. While guidelines may vary, a common recommendation for adults on a plant-based diet is to take a daily supplement of 25-100 mcg of cyanocobalamin or methylcobalamin, or a weekly dose of 1000-2000 mcg.
Consider Regular Blood Tests: Especially if you’re new to a plant-based diet or have any concerns, your doctor can check your vitamin B12 levels. Regular monitoring can help to identify any potential deficiencies early on.
Lipolife: Liposomal Vitamin B12 Liquid
Something that fits seamlessly into my day as a vegan are my vitamin B12 drops by Lipolife which increase vitamin B12 levels in the blood, supports cognitive health, boost energy levels and reduce stress. They are vegan friendly, gluten free, soy free, GMO free and sugar free, and in liquid form it is highly absorbable.
LVB1 is a premium liposomal supplement of 1000mcg and 40000%, expertly designed to increase vitamin B12 levels in your blood. You simply take a 1ml serving of liquid in a pipette once per day, for which I adore their strawberry and vanilla flavouring which tastes just like a fruity ice lolly from childhood. In a 60ml glass bottle, it fits compactly into my fridge and I give it a quick shake each morning before taking it, as it sets me up for my day ahead.
Contributing to a normal energy-yielding metabolism, it also supports the functioning of the nervous system, homocysteine metabolism, psychological function, red blood cell formation, the immune system, reduction of tiredness and fatigue and cell division in the production of DNA.
Choosing a plant-based diet is undoubtedly a positive step, and with a little awareness about vitamin B12, it’s perfectly possible to thrive. B12 deficiency doesn’t have to compromise our health and wellbeing. By incorporating fortified foods and considering supplementation, we can confidently enjoy the many benefits of a plant-based lifestyle while ensuring our bodies has the vital B12 they need to function optimally. So stay informed, be proactive and nourish your body from the inside out!
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