It is the vitamin that our Sanitarium dietitians usually get the most questions about because it can be tough to get enough B₁₂, especially if you are vegetarian or vegan. This is because vitamin B₁₂ is found almost exclusively in fish, meat, poultry, eggs, milk, and other dairy products.

Here are our dietitians’ answers to the commonly asked questions:

Can you get enough if you are vegan?

There aren’t any plant foods that are naturally high in vitamin B₁₂. It can be found in dairy and eggs for those following a lacto-ovo vegetarian diet. However, if you don’t have enough of these foods regularly, or if you are following a vegan diet, it is important to get vitamin B₁₂ from fortified food products.

Vitamin B₁₂ is often found in fortified plant-based milks, formulated meal replacement shakes, some yeast spreads, and fortified meat alternatives. Look at the nutrition information panel and ingredients list to check if it is added.

What are the signs of vitamin B₁₂ deficiency?

Signs you may be low in vitamin B₁₂ can be slow to develop and appear gradually as our bodies’ stores are drained. Not getting enough vitamin B₁₂ can lead to megaloblastic anemia and nerve damage.

Signs of vitamin B₁₂ deficiency can include fatigue, such mood changes as depression and irritability, confusion and memory issues, shortness of breath, such tummy troubles as diarrhea or loss of bladder control, sore tongue or mouth ulcers, pale skin, heart palpitations, issues with vision, and muscle weakness. These symptoms are easy to pass off as other health problems and are not exclusive to vitamin B₁₂ deficiency, so you should always check with a health professional if you are experiencing any of them.

Does it affect pregnancy or breastfeeding?

If you are low in vitamin B₁₂ while you are pregnant or breastfeeding, your baby also is likely to be low in B₁₂. It is important for babies and children to get enough B₁₂ to support healthy growth and cognitive function.

Signs and symptoms of B₁₂ deficiency in infants and children can include irritability, failure to thrive, developmental delays, abnormal reflexes, paleness, jaundice, and/or bruising. If you are at all concerned about how much vitamin B₁₂ your child is getting, speak with your general practitioner, pediatrician, or health practitioner.

How much do you need each day?

Adults should typically aim for 2.4 mcg per day, with pregnant women needing more at 2.6 mcg per day, and breastfeeding women needing as much as 2.8 mcg per day. Recommended intakes for all life stages can be found on the National Health and Medical Research Council’s website.

Health Matters: Could You Be Low in Vitamin B12? by Sanitarium Health Food Company	From the November 2024 Signs