Vitamin B12 in a Plant-Based Diet

 Learn why vitamin B12 is in limited quantity in Plant based Diet and how to get enough Vitamin B12 in your diet .

Vitamin B12 is one of the essential nutrients for a plant-based diet. It plays an important role in supporting nerve health, the formation of red blood cells, and DNA synthesis. It is also crucial in maintaining the energy level and cognitive function of the body. 

However, Vitamin B12 is naturally present in abundance in animal products and limited in plant products, which is why I usually advise my clients to be sure they are consuming food rich in Vitamin B12 to avoid its deficiencies. 

Why is vitamin B12 usually absent in a plant-based diet?

You might be wondering why Vitamin B12 is limited in plant-based products; this is because Vitamin B12 is usually synthesized by bacteria, and these bacteria are present only in animal products like meat, milk, eggs, fish, and shellfish. That is to say, if you are not eating an animal diet that contains Vitamin B12, you are likely to have insufficient amounts of Vitamin B12 in your body.

Food like nori, mushrooms, yeast, and algae are good sources of vitamin B12, but consuming the daily requirements for your body can be challenging, which is why I usually tell my client to ensure that there's an amount of vitamin B12 incorporated into their daily diet to meet the body requirements.

Why Vitamin B12 is Important 

Vitamin B12 is crucial for a variety of your body's metabolic actions. It plays a vital role in maintaining blood lipid profile, which inversely helps in reducing the risk of health conditions like diabetes, ischemic

heart disease, and cancer. 

It also plays a crucial role in maintaining healthy nerve cells and supporting the production of red blood cells, which transport oxygen in the body, which is a great reason to ensure your diet is rich in vitamin B12. 

A decrease in the level of vitamin B12 in your body can lead to symptoms like fatigue, weakness, nausea, impaired vision, vomiting, and indigestion. These symptoms are associated with anemia. 

How to get enough Vitamin B12 in your diet 

Most times, my client asks this question: “Since there's limited Vitamin B12 in a plant-based diet, what can I do to meet my daily intake requirements? 

I usually recommend the following: 

• Consume a lot of nori, also known as purple laver. You can consume it in sushi rolls, salads, soups, or as a crispy snack.

• Nutritional yeast is also a good source of vitamin B12. You can sprinkle them on your snacks or use them in preparation for your meal.

• Algae and mushrooms (Shitake) are also great sources of Vitamin B12. 

• Supplements can also help in augmenting the daily requirements. 

A plant-based diet is essential for a healthy life. With an appropriately planned diet, you can meet the daily requirements of every nutrient needed for the metabolic function that occurs in your body. 

Do you want to read more about other Essential Nutrient in a plant-based diet, Click More Stories and stick to my page for more Content on living Healthy through Nutrition and Lifestyle

Want to Work With Me?

Are you struggling to get enough protein on a plant-based diet? Or maybe you’re just tired of feeling like you’re always defending your dietary choices? I’d love to help you navigate your plant-based journey with confidence.

Through my Quantum Coaching Program, I’ll guide you step-by-step to ensure you’re getting all the nutrients your body needs, including protein, so you can thrive. [Learn more about my coaching here] or reach out directly to schedule a consultation. Let’s get you on the path to better health, one meal at a time.

A Little About Me

For those of you who are new here, I’m Rashon Fuller, a certified holistic wellness coach specializing in plant-based nutrition and holistic health transformations. Over the past 8 years, I’ve guided clients through their health journeys, helping them build healthier, more sustainable lifestyles that work for their unique needs.

My goal is to empower you with the knowledge and tools to make plant-based eating easy, enjoyable, and effective.