Sage-Tips

How long can you go without B12?

Unlike most other vitamins, B12 is stored in substantial amounts, mainly in the liver, until it is needed by the body. If a person stops consuming the vitamin, the body’s stores of this vitamin usually take about 3 to 5 years to exhaust.

Can vegans survive without B12?

Some believe vegans who eat enough of the right plant foods don’t need to worry about vitamin B12 deficiency. However, there is no scientific basis for this belief. Several studies show that while anyone can have low vitamin B12 levels, vegetarians and vegans have a higher risk of deficiency.

How much B12 do vegans need?

To get the full benefit of a vegan diet, vegans should do one of the following: Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day. OR Take one B12 supplement daily providing at least 10 micrograms. OR Take a weekly B12 supplement providing at least 2000 micrograms.

How much B12 should a vegan take?

Should Vegans take methylcobalamin or cyanocobalamin?

Cyanocobalamin is recommended, mainly because it is the most stable type. Your body converts it to the two active forms of vitamin B12, which are methylcobalamin and adenosylcobalamin.

How much B12 should a vegan have?

All vegans should take 250 mcg per day of a B12 supplement. All lacto-ovo vegetarians should consider taking 250 mcg per day of a B12 supplement a few times per week.

Are vegans at particular risk of vitamin B12 deficiency?

Two subgroups of vegans are at particular risk of B12 deficiency: long-term vegans who avoid common fortified foods (such as raw food vegans or macrobiotic vegans) and breastfed infants of vegan mothers whose own intake of B12 is low.

What are the effects of vitamin B12 deficiency on the body?

Clinical deficiency can cause anaemia or nervous system damage. Most vegans consume enough B12 to avoid clinical deficiency.

Is vitamin B12 deficiency a myth?

Tom Sanders, emeritus professor of nutrition and dietetics at King’s College London, said: “Of all the micronutrients, B12 is the one we’re most concerned about. I’m concerned many people think B12 deficiency is a myth.”

How long does it take to become deficient in vitamin D?

However it takes several years to become deficient in the key vitamin, which can lead to neuropathy, nerve damage, irreversible numbness, and degeneration of the spinal cord.