So often, I hear carnists give their reasons for not going vegan. Most of these (such as, “bacon” , “my personal choice”, “plants feel pain too!”, etc..) are easily refutable. But what about their wild claims as to health and nutrition? Are you equipped to dispute their “facts”?

I’d say that most vegans are able to do this in regards to the common protein, calcium, and iron questions… But what about B12? This is an important vitamin that is a real concern and needs to be addressed for both vegans and non- vegans alike. So, here are some facts:

WHY DO I NEED IT?

“Very low B12 intakes can cause anemia and nervous system damage…. Most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize potential risk of heart disease or pregnancy complications.”

HOW MUCH B12 DO I NEED PER DAY?

“According to the National Institutes of Health (NIH), the average daily U.S. Recommended Dietary Allowance (RDA) is: people age 14 and older, 2.4 mcg; for adult and adolescent pregnant females, 2.6 mcg. and for adult and adolescent lactating females, 2.8mcg.”

ARE VEGANS AND VEGETARIANS THE ONLY PEOPLE WHO STRUGGLE WITH B12 DEFICIENCY?

“Almost 40% of the U.S. population is deficient in vitamin B12 according to a recent study from Tufts University in Boston and a vast majority of them are completely unaware.”

(That’s 40% of ALL Americans. Not just non-meat eaters. Only 3.2% of the U.S. population is vegetarian; while only .5% of the U.S. population identifies as vegan. That would mean that if we were to assume that every veg or vegan were deficient, of this 40% of B12 deficient population, still 36.3% are carnists….. Although, it would be ridiculous to assume that every vegan or vegetarian is B12 deficient!)

BUT, B12 IS ONLY FOUND IN ANIMAL PRODUCTS, RIGHT??

WRONG!!

“Microorganisms, primarily bacteria, are the only known organisms that manufacture B12.

These bacteria often live in bodies of water and soil. Animals get B12 by eating food and soil contaminated with these microorganisms. These bacteria also live inside animals’ digestive tracts.”

(So, when you rely on animal products for your B12 intake, you’re actually receiving it second-hand…)

WHAT ARE SOME GOOD B12 RESOURCES?

1. Eat fortified foods (fortified tofu, non dairy milks, cereals, etc..) two or three times a day to get at least three micrograms (mcg or µg) of B12 a day

OR

2. Take one B12 supplement daily providing at least 10 micrograms

OR

3. Take a weekly B12 supplement providing at least 2000 micrograms.

For more information about B12, and how to ensure you’re getting an adequate amount, check these out:

https://m.youtube.com/watch?v=AvpePfC9hh8

https://www.vegansociety.com/resources/nutrition-health/vitamins-minerals-and-nutrients/vitamin-b12-your-key-facts/what-every-vegan-should-know-about-vitamin-b12

http://www.veganhealth.org/articles/vitaminb12



Do it for the animals. Be healthy. Go vegan.