Vitamin B-12 plays an essential role in a person’s health. A lack of vitamin B-12 in a person’s diet can adversely affect their physical and mental health.
Vegetarians and vegans must take particular care to consume enough vitamin B-12, as it is mainly found in meat, eggs, and dairy products. Therefore, it is more likely a vegan or vegetarian will develop a vitamin B-12 deficiency.
In this article, we look at how much vitamin B-12 is required and list good vegetarian and vegan sources.
Vitamin B-12 health benefits
Bowl of fortified granola or muesli cereal with strawberries and blueberries, with soya plant milk being poured on top.
Fortified cereals and non-dairy milks provide a plant-based source of vitamin B-12.
Ensuring a person includes enough vitamin B-12 in their diet is essential for optimum health. The health benefits of the vitamin include:
- the formation and division of red blood cells
- protecting the nervous system
- synthesizing a person’s DNA
- providing the body with energy
The recommended daily allowance (RDA) of B-12 depends on a person’s age: