Having low levels of B12 in the body has been known to cause serious health issues, including anemia and damage to the nervous system. B12 supplementation for vegans is crucial to avoid these severe problems. The vitamin B12 mostly comes from animal-based foods, such as dairy, eggs, and meat. This means that vegans have a high chance of these problems. Most vegans get enough B12 to handle the more severe issues but may get too little to minimize complications in pregnancy or potential heart disease risk.
Symptoms of Low B12
B12 is an essential nutrient for the human body, and even omnivores may need supplementation to get enough in some cases. The following are some of the symptoms that you may have a body low in vitamin B12.
- Abnormal Gait
- Blurred Vision
- Extreme Fatigue
- Feeling Out of Breath
- Lack of Appetite
- Lack of Energy
- Personality Changes
- Ringing in the Ears
- Yellow Skin
Tips for Purchasing B12 Supplements
When you decide to supplement your vegan diet with B12, there are a few things to keep in mind.
Be Certain it is Vegan
The first and most important thing to determine is whether the B12 supplementation for vegans you choose is vegan. This is important not only to avoid consuming animal products but also because animal-based supplements are often not as useful as vegan options. Also, many vegan brands are organic, non-GMO, and allergen-free. Do your due diligence by reading the labels and being aware of what you are putting into your body.
Consider Your Options
While many people prefer to take B12 supplements in tablet form, there are multiple options. Liquid, sublingual, and spray forms are available on the market and do not require digestion before working. When choosing one of these options, be sure to check the ingredients list for food coloring, refined sugars, and other flavoring agents that may be bad for the body.
Find the Right Dosage
B12 supplementation for vegans is different for every person in term of dosage. Some come in 500 micrograms while others go up to 5000 micrograms. Higher doses are possible, but only through a physician in the form of an injection. This is only suggested if your levels of B12 are extremely low and unhealthy.
If you are beginning to use B12 supplements, you may want to start with a smaller dosage. After you have taken that for a period of time, if symptoms are still present, you can begin to move up to larger doses. You can also start at a bit higher dose of 1000 micrograms and then move up only if needed. These are safe dosages and can be taken daily. Weekly dosages will have a higher concentration of B12. Those who choose to get patches or injections from a doctor will receive a higher dosage but will only need to take them every few months.
Be Proactive with Vegan B12 Supplementation
B12 supplementation for vegans is extremely important. These supplements are affordable, easy to fine, and safe to use. Choosing to take a high-quality supplement is a proactive health choice that will improve your nutrient. Elevate Nutrition plant-based vegan BCAA contains Vitamin B12 for improved performance before a workout.
Written By: Elevate Nutrition Founders, Jillian Salomone and Paul Salomone