How can my friend manage her Vitamin B12 deficiency as a vegetarian?

Dear Animal lover, 

It’s great that you’re being mindful of your friend’s health, and vitamins are an important way to stay on top of physical well-being. Vitamin B12 is primarily found in animal products, such as meat. However, if someone doesn’t eat meat, other options might be to include foods like eggs or dairy products into their eating plan. Additionally, supplements like multivitamins may be another way to fill any gaps that could be occurring food wise.  

What is vitamin B12 and why is it important? 

Vitamin B12 is involved in many human processes, such as cell formation, metabolism, and DNA production. Vitamins, in general, are crucial to human growth and survival, all performing distinct functions.  

How can you get B12 in your diet? 

The only natural sources of vitamin B12 come from animals or animal byproducts (so meat, eggs, or dairy). For vegetarians, vegans, or other people who consume limited amounts of meat products, they may be especially susceptible to developing a B12 deficiency.  

The best source of vitamin B12 will depend on your dietary restrictions. Since many vegetarians still eat eggs and other dairy products like cheese and milk, they’ll likely still be getting plenty of B12. However, since vegans don’t typically consume animals or animal byproducts, they may need to seek out other sources of B12. 

Many multivitamins, available at local pharmacies or supermarkets, contain B12. There are also several foods specifically fortified with vitamin B12; for example, many breakfast cereals or other grains are fortified. Some other foods, such as mushrooms or vegetables, may appear to be rich in B12—but the actual amount of vitamins in each serving is too variable to consider these consistent sources. 

What is a B12 deficiency and what happens when it goes untreated? 

A B12 deficiency can have negative side effects including fatigue, muscle weakness, or changes in mood. If a vitamin B12 deficiency is not treated, symptoms may get worse or cause other issues such as intestinal problems, nerve damage, or anemia. These effects can be long-lasting and can limit the way your body functions (especially if you have related preexisting conditions). 

How can you treat a vitamin B12 deficiency? 

In relatively mild cases, a health care provider might recommend that your friend take supplements or multivitamins. Their provider might also recommend that they meet with a dietitian to understand how their current eating plan can be boosted or modified to include other vitamin B12 rich foods. More extreme deficiencies may call for special B12 injections, which can be taken at the doctor’s office or on their own at home.  

In many cases, a vitamin B12 deficiency can coincide with a folate deficiency, which may also need to be addressed. However, addressing it may require some trial and error. Continuing to consult with a health care provider will allow your friend to find out more information about their diagnosis and find what works best for them.  

Keeping up the great work learning about essential vitamins can help your physical health will B(e)12 times better!