Are vitamin B12 supplements necessary for vegetarians?

Answer 1

Vegans are especially at risk for B12 deficiency due to the lack of the vitamin in their diet. Vegetarians are also at risk but due to less strict dietary constraints their chances for B12 consumptions are drastically higher than a vegan's. B12 is found primarily in meat, eggs and dairy products, all of which are excluded in the vegan diet. There has been talk about additional plant sources of B12, including soya products and spirulina. There is not enough evidence to conclude that these products contain significant amounts of B12. Additionally there is no true way to tell due to the unreliability of the testing method used. Some of these products contain compounds that are structurally similar to B12 which are called B12 analogues. These B12 analogues can compete with B12 and inhibit metabolism. The assay methods used to detect B12 cannot differentiate between B12 and its analogues. The only way for vegans to prevent B12 deficiency is to eat foods fortified with the vitamin that include some yeast extracts, Vecon vegetable stock, veggieburger mixes, textured vegetable protein, soya milks, vegetable and sunflower margarines, and breakfast cereals.

Answer 2

You can get vitamin B12 from miso, tempeh, natto, nutritional yeast, spirulina, seaweed, eggs and dairy.

There are supplements for B12 for vegetarians if you feel this is necessary.

Answer 3

Nori, the dried sea vegetable used to make sushi, has active vitamin B12, which it obtains from symbiotic bacteria that live on it, but the amount varies, and most people don't consume enough nori with enough frequency to make it a reliable source. Some breakfast cereals, nutritional yeasts, soy milk, and other food products are fortified with vitamin B12. To find out if vitamin B12 has been added to a food product, check the product labels.

Vitamin B12 can also be taken as a supplement. Check the Supplement Facts label to determine the amount of vitamin B12 provided.

Answer 4

• Thiamine (vitamin B1) is found in yeasts, asparagus, crimini mushrooms, spinach, flax seeds, peas, Brussels sprouts, whole grains, wheat germ, navy beans, kidney beans, and peanuts.
• Riboflavin (vitamin B2) is found in crimini mushrooms, spinach, summer squash, asparagus, chard, shiitake mushrooms, green beans, mustard greens, broccoli, collard greens, and turnip greens.
• Niacin (vitamin B3) is found in yeast, rice and wheat bran, paprika, peanuts, sun-dried tomatoes, crimini mushrooms, shiitake mushrooms, and asparagus.
• Pantothenic acid (vitamin B5) crimini and shiitake mushrooms, cauliflower, cucumber, avocado, asparagus, broccoli, celery, grapefruit, turnip greens, sweet potato, collard greens, chard, bell peppers, and corn.
• Vitamin B6 (Pyridoxine) is found in brewer’s yeast, dulse, potatoes, pistachios, sunflower seeds, spinach, bananas, lentils, avocados, sweet potatoes, winter squash, yams, peas, sesame seeds, bell peppers,turnip greens, summer squash, shiitake mushrooms, collard greens,chickpeas, garlic, leeks, cauliflower, Brussels sprouts, onions, hazelnuts, kale, pineapples, and carrots.
• Biotin (vitamin B7) is found in Chard, carrots, almonds, walnuts, strawberries, raspberries, onions, cucumbers, and cauliflower.
• Folate (vitamin B9) is found in Romaine lettuce, spinach, asparagus, turnip greens, mustard greens, parsley, collard greens, broccoli, cauliflower, beets, lentils, summer squash, black beans, navy beans, kidney beans, pinto beans, chickpeas, papaya, strawberries, green beans, sea vegetables, cabbage, bell peppers, Brussels sprouts, leeks, fennel, tomatoes, and peas.
• Vitamin B12 (Cyanocobalamin) is found in nori, fortified foods, or supplements. (Neither plants nor animals make vitamin B12; it is made by bacteria.)

Answer 5

yes, carrot, raw banana, raw papaya are rich with B12 If you pull them them up from a garden with a bit of soil on them. B12 is made from a micro organism in soil.

Answer 6

-- Folic acid... all cereals contain it;

-- From supplements or supplemented foods or dairy products and eggs;

-- Beans, lentils, grains, yeast, yeast extracts, some soy milks.

Answer 7

Everybody needs vitamin B12. Vegans get vitamin B12 from nutritional yeast, fortified foods and supplements.