Whether you've just become a vegetarian or you haven't eaten meat in years, you should always make sure that eliminating meat from your diet doesn't mean missing out on essential vitamins and minerals.
B12 is an essential vitamin that is only found naturally in animal-derived products. However, just because you're a vegetarian doesn't mean you won't be able to get B12 into your diet through the right foods or other sources.
If you're looking to find out how to increase B12 in vegetarian diets, you've come to the right place. Here's some useful information about why B12 is important and how you can be sure to get enough of it as a vegetarian.
What is B12?
Vitamin B12 is a key nutrient that helps the body function correctly, helping to build our DNA and keep our blood cells and nervous systems healthy. As such, B12 deficiency can result in some fairly unpleasant side effects. Along with iron, B12 helps us prevent megaloblastic anaemia, which can cause fatigue and general weakness in the body.
What happens if I don't consume enough B12?
If you're a vegetarian or vegan, consuming enough B12 can be difficult. It is particularly difficult for vegans to consume B12 as it isn't found in plants unless they have been fortified to include it.
For vegetarians, however, there are dietary options that make consuming enough B12 a little easier. If you become deficient in B12, you may notice common symptoms, such as a loss of appetite, unexplained weight loss, weakness, tiredness, memory problems, depression and issues with balance, among others. B12 deficiency can result in damage to the nervous system, so it's crucial that you take your B12 consumption seriously if you're a vegetarian or vegan.
How to increase vitamin B12 in vegetarian diets through food As stated above, vitamin B12 is only found naturally in animal-derived products. For vegetarians, dairy and eggs are a good way to bring B12 into the diet through food.
This means being sure to consume a fair amount of cheese, milk, yoghurt, butter, cream and any other dairy products that you like. If you don't like dairy products, however, then eggs can be a good source of B12.
Always keep in mind that eating too many eggs can have a negative impact on your cholesterol, so eat them in moderation. How to increase vitamin B12 in vegetarian diets without eating eggs or dairy Although you won't find B12 naturally occurring in any plant-based foods, there are many foods that are fortified to contain B12.
Foods that have been fortified to contain B12 are popular among vegans and include yeast extract, certain cereals and soy products, such as soya milk, certain brands of tofu and plant-based yoghurts.
If you're looking at eating fortified foods to increase your B12 intake, be aware that adults need approximately 1.5 micrograms of B12 each day to avoid deficiency. Increasing B12 consumption through supplements The guaranteed way to ensure that you're getting exactly the right amount of B12 is by taking supplements.
B12 supplements are designed to contain exactly what your body needs and offer a worry-free solution to getting enough B12 in your diet. When you try to get enough B12 through different foods, it can be difficult to keep track of how much you're actually consuming. With a supplement, you know that your B12 levels are right where they need to be.
Another benefit of taking supplements is that you can design a supplement regime to suit your dietary requirements. For vegetarians and vegans, in particular, there are several key nutrients that they need to include in their diet through food or supplements, which include iron, omega 3 and calcium.
Making sure that you're getting enough of these into your diet through food can be difficult and tiresome, which is why supplements offer a simple solution.
More about B12 As well as preventing symptoms that are associated with B12 deficiency, there are many other benefits to B12, including: - It can help you feel more energised by boosting your metabolism. B12 helps the body to convert carbohydrates into glucose, which is part of the energy production process.
It also improves cognitive function and keeps your brain healthy.
As it helps with cell production, B12 can help keep your skin, hair and nails looking healthy.
So, taking B12 supplements can make me feel better all-round?
Yes, B12 is a nutrient of great importance. Without it, our bodies can quickly feel tired and weak and our minds can suffer too.
B12 can not only help keep your body healthy, but it can also help to prevent mental health problems such as depression and anxiety. If you're not a meat-eater, then taking supplements can be the best way to make sure you never become deficient in B12. Novomins B12 vitamins Our B12 gummy vitamins offer vegetarians reassurance that their B12 needs are met.
Our strawberry flavoured gummies are delicious, cruelty-free, gluten-free and suitable for both vegetarians and vegans. They also contain a range of other key B vitamins, including B1, B2 and B6, along with vitamin C.
Unlike other supplements on the market, you can be sure that you know exactly what you're taking if you choose our gummies. Many other supplements on the market contain animal-derived ingredients and don't come with cruelty-free assurance. Summary There you have it, you know how to increase vitamin B12 in vegetarian diets.
Hopefully, now you realise the true power of vitamin B12 and why it is an essential nutrient in all diets. If you're a vegetarian or vegan, it's particularly important that you get enough B12 in your diet, and with our gummies, you can. If you're on any medication, it's always important to check for any known interactions between the drugs that you are taking and the supplements that you are planning to take.
Drug interactions with vitamins and minerals are rare, but you should always check before taking them and ask your GP for advice if you're unsure.