Recently, World Atlas has stated India to be one of the top countries following vegetarianism with 38% of the total population being vegetarians.
Vitamin B12 is one of the greatest nutritional concerns for vegetarians and vegans because vitamin B12 is generally found only in animal foods.
Maintaining adequate levels of B12 is very essential, due to its following functions:
- Protects your Nervous System
- Essential for Red Blood Cell (RBC) synthesis
- Helps synthesize DNA.
- Providing the Body with Energy
The recommended daily allowance (RDA) of B-12 depends on a person’s age:
- Adults and teenagers: 2.4 micrograms (mcg) per day
- Children between 9 and 13 years old: 1.8 mcg per day
- Children between 4 and 8 years old: 1.2 mcg per day
- Toddlers between 1 and 3 years old: 0.9 mcg per day
Do I need to take Vitamin B12 Supplement?
Yes, very much required for pure vegetarians and vegans. Maintaining a proper level of vitamin B-12 is essential for vegetarians to ensure their bodies function properly.
Deficiency of Vitamin B12 is associated with anemia, neurological disorders and inability for cells to divide. This affects the normal functioning of the cells.
For vegetarians, B12 supplements are recommended at levels that meet 100% of the RDA. In fact, regardless of diet preference, the National Institutes of Health recommends that all adults over 50 years of age receive most of their vitamin B12 through supplements and fortiﬁed foods, due to impaired absorption that occurs during aging.
Thus, it is important for vegetarians and vegans to take steps to ensure an adequate amount of Vitamin B12 in their diet. Talk to your Nutritionist to take further advice.