A study reported at least 50% prevalence of B12 deficiency in vegans! It is widespread in this section of the population as B12 is largely found in foods of animal origin.
Vitamin B12 is closely associated with vascular, neurological and psychiatric health and is required to avoid megaloblastic anaemia as well.
Dietary Intake Recommendation
The recommended dietary allowance of Vitamin B12 for Indians is 1mcg per day. In pregnancy and lactation, daily recommendation is 1.2 and 1.5 mcg respectively. In case of deficiency, a dietician may recommend a larger dose of oral supplementation or may advise you to take it in the form of an injection.
Food Portions that contain 1mcg Vitamin B12
A cup of milk.
Two large eggs.
Three hundred grams chicken.
What about Vegans?
Vegans should include B12 fortified food in the diet for regular consumption.
Fortified soymilk and fortified breakfast cereals are common choices.
Who else is at risk?
Testing for B12 should be considered by those who have a history of gastrointestinal tract(GIT) resection surgeries, GIT inflammatory conditions and long-term metformin use as these are related to malabsorption of B12.
Vegetarians (to some extent) are also susceptible due to the low consumption of B12 rich foods.
B12 Deficiency in Women
Deficiency of Vitamin B12 in pregnant women is also linked with worst outcomes such as high blood pressure, spontaneous abortion, low birth weight. There is a paucity of B12 deficiency research in women of reproductive age or women in general.
Author: Dr Akshay Alawani
References
1. https://www.bda.uk.com/uploads/assets/3305b792-a139-4ab8-bbecdd5dc7f2cbf9/Practical-guide-nutritional-considerations-VITAMIN-B12.pdf
2. https://pubmed.ncbi.nlm.nih.gov/28925645/
3. https://www.aafp.org/afp/2017/0915/p384.html
4.https://www.nature.com/articles/ejcn201446#:~:text=Of%20the%20four%20studies%20that,’moderate’%20vegans%2C%20respectively.
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145307/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4985863/
