Vitamin B12 is found exclusively in animal-based products such as milk, cheese, curd, eggs, meat, and fish. While vegetarians obtain their required intake from dairy products, vegans—who completely avoid all animal-derived foods, including dairy—are at a significantly higher risk of developing Vitamin B12 deficiency.
Published Date – 6 February 2025, 12:43 PM
Representational Image.
Hyderabad: Here is something to ‘chew-on’, for all the vegans out there! Did you know that most vegans carry high risk of severe Vitamin B12 deficiency, a vital micronutrient to keep your nerves and blood cells healthy?
This is because Vitamin B12 is available only in animal-based dairy products like milk, cheese, curd, eggs, meat and even fish. While vegetarians get their daily dose of Vitamin B12 from milk, cheese and curd, vegans, on the other hand, who have completely given-up on animal-based products including dairy products, are at a very high risk of facing Vitamin B12 deficiency.
Vitamin B12 helps our body to make DNA, the genetic material in all of our cells. Since our body does not make enough B12 on its own, a large portion of this micronutrient comes from food sources i.e. animal products including meat, dairy and eggs.
While non-vegetarians and vegetarians consume animal-based products, it is the vegans who always have to face a high risk of developing Vitamin B12 related anemia. Due to B12 deficiency, vegans might always feel tired or weak, experience nausea, vomiting, diarrhea, sore mouth or tongue and neurological problems like numbness of tingling in hands and feet, vision problems and having a hard time remembering.
“Those who consume only plant-based diets (vegan diet) and exclude all animal-based foods do not get any vitamin B12 and are at the highest risk of developing vitamin B12 deficiency. Those who are non-vegetarians and consume meat, poultry, fish, and eggs on a regular basis are at the lowest risk of developing vitamin B12 deficiency. This is because non-vegetarian foods are rich in vitamin B12,” says senior neurologist from Hyderabad, Dr Sudhir Kumar.
Dr Sudhir, a well-known public health speaker (@hyderabaddoctor on X), says that even people who regularly consume non-vegetarian foods and dairy products can still develop B12 deficiency, if they are unable to absorb B12 properly.
“Those who have symptoms related to vitamin B12 deficiency. The dose, route including tablets or injections and duration of vitamin B12 supplements will be decided by the doctor. There is no scope of self-medication,” Dr Sudhir cautions.
