{Myth Busting} The truth about Vitamin B12 and plant-based diets

A high proportion of the clients I see who battle with disordered eating and body image challenges come to me on a strictly vegan diet. This has been their way of taking control of their food and caloric intake. Of course, many other people follow a plant-based diet for ethical grounds and are passionate about animal welfare and the environment. What ever the reason for their dietary stance, there are several nutritional aspects to be aware of. I’d like to dispel a few myths around vitamin B 12 and particularly around the vegan diet.

We need to be interested in this nutrient; B12 deficiency can potentially lead to neurological changes and nerve damage, and it can also result in fatigue, depression, and anaemia thanks to the role B12 plays in making red blood cells, providing the body with energy and protecting the nervous system. I find that many of the clients I work with who are on a vegan diet or are restricting their food in general, discover they are deficient in this nutrient.

“I can get all my vitamins from plant foods”

Vegan diets are naturally low on vitamin B12 (several studies showed 68% of vegans tested were deficient). This is because it is only found in animal products such as eggs, poultry, fish, red meat and dairy products. If you’re thinking of going vegan, you’ll want to be taking a B12 supplement, but you should also be spreading your intake through the day by eating B12 fortified foods, too, like plant-based milks and nutritional yeast. (Have a look at Marigold Engevita with B12 and Meridian Yeast Extract with added B12

“As long as Im taking a B12 supplement, I’m covered”

Not all B12 supplements are created equal. Many vegans are likely to be taking cyanocobalamin a synthetic form of B12 and also the cheapest. However, this synthetic form is far less well absorbed than the natural forms methylcobalamin, hydroxycobalamin or adenosylcobalamin, which are identical to the B12 found in animal products.  There are also some concerns about long-term supplementation with cyanocobalamin linked to potential cyanide accumulation.

“My GP B12 test shows that my LEVELS ARE OK”    

A typical B12 blood test that your doctor would run looks at the total amount of B12 in your blood. While that might sound like a good idea, it isn’t overly helpful. The test measures total B12, i.e. both the active and inactive forms of the vitamin (the stuff you can’t actually use, and that might be up to 80% of the B12 found in your blood). Having serum B12 levels that are within range, does not necessarily mean you have sufficient amounts available for use by the body. If you’re suffering from fatigue, headaches, weakness, poor concentration and low mood and are on a diet low in or devoid of animal products it would be worth testing. (Ask me about the active B12 test) It is also helpful to have your folate, ferritin and homocysteine levels checked around every six months, too.

For many people being on a plant based diet works well, but it must be well thought out and worked at to ensure you are meeting all your nutritional needs.

If you know deep down that you have switched to a vegan diet purely as a form of food restriction and a way to take control of something in your life, then this may be no better for you than any other form of dieting and its important to consider reaching out for help.

I work with women who are done with the never-ending cycle of calorie counting, food anxiety and constant dieting and are ready to build a happy relationship with food and their body.

If you would like to build a happy relationship with food and  create everlasting change in your life, I warmly invite you to to book a free call with me to see how I can help