Vitamin B12

Unwashed organic fruit, mushrooms grown in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast are foods that are frequently promoted as being high in vitamin B12.

Some people think vegans don't need to worry about vitamin B12 shortage if they consume enough of the right plant sources. However, this assumption is not supported by science. While anyone can have low vitamin B12 levels, research reveals that vegetarians and vegans are more likely to be deficient. This seems to be true in particular for vegans who don't take any supplements. Numerous biological functions, such as protein metabolism and the production of red blood cells that transport oxygen, depend on vitamin B12. Additionally, it is essential for maintaining the health of your nervous system. Infertility, bone and heart problems, anemia, and damage to the nervous system can all result from insufficient vitamin B12 intake. Adults should consume 2.4 mcg per day, pregnant women should consume 2.6 mcg per day, and nursing mothers should consume 2.8 mcg per day. Vegans can only reach these levels by consuming foods fortified with vitamin B12 or by taking a vitamin B12 supplement, according to scientific research. Breakfast cereals, soy products, plant milk, and nutritional yeast are all examples of foods that are B12-fortified.