You should be getting at least 1.5 mcg of B12 per day.
If you are Vegan you need to make sure that you are getting enough B12. This only occurs naturally in animal derived foods. Therefore, being Vegan we need to supplement it. If you are B12 deficient this can cause the following,
Anaemia, caused by a lack of vitamin B12 can result in symptoms that include:
A lack of energy or lethargy, fatigue, tiredness.
Being out of breath, faintness, headache, ringing in the ears, appetite loss.
More extreme symptoms due to Vitamin B12 deficiency include:
Yellowing of the skin, mouth ulcers, sore tongue, vision problems, mood changes, irritability, and depression.
If you have some of these symptoms we recommend you visit your health professional.
For more information follow this link
Vitamin B12 is found in fortified foods (these are foods and produce that have had vitamins and minerals added to them). You may have seen nutritional yeast with added B12 (This makes a great Mac Cheese more of that in the next blog).
How to get B12:
There are many supplements on the market that contain B12, you need to make sure that they contain 1.5mcg or more also make sure that they don’t contain Meat derived gelatine.
Little and often is key with B12.
Fortified Cereals (all Bran) contains B12.
A Brief list of B12 fortified supplements
Almond Milk, Fortified 1 Cup contains 3mcg, nutritional Yeast, 1 tablespoon contains 3mcg, Vegan Mayo 1 serving 0.24mcg, Tempeh ½ cup approx 0.12mcg, Ready to eat cereal fortified with B12 ½ to 1 cup 0.6 – 0.66mcg.
B-wise and B-healthy!
Mako & Hema