Subtotal $0.00
Vitamin B12: also known as cobalamin, is a water-soluble vitamin essential for red blood cell formation, DNA synthesis, and nervous system function. It is primarily found in animal-based foods, making it a key nutrient of concern for vegetarians.
Importance: Vitamin B12 is vital for maintaining healthy nerve cells and producing energy. It supports cognitive function, prevents megaloblastic anemia, and ensures the proper functioning of the brain and nervous system. A deficiency can lead to fatigue, weakness, memory issues, and neurological problems.
Daily Need: Infants (0-12 months): 0.4-0.5 mcg Children (1-13 years): 0.9-1.8 mcg Adolescents (14+ years) and Adults: 2.4 mcg Pregnant Women: 2.6 mcg Breastfeeding Women: 2.8 mcg.
Rich Vegetarian Sources: Since natural plant-based sources of Vitamin B12 are limited, vegetarians can obtain it through: Fortified plant-based milk (soy, almond, oat) Nutritional yeast (fortified) Fortified cereals Fortified tofu Spirulina (contains analogs but less effective) Mushrooms (certain varieties like shiitake)
Supplementation Note: Vegetarians and vegans may require Vitamin B12 supplements or consume fortified foods to meet their needs. Regular monitoring of B12 levels is recommended, especially during pregnancy and lactation.