Adequate Vitamin B12 Substitution?

by Ellen
(Banff, UK)

Hello Busy Vegan!

I have been studying your excellent website for a while now and am planning to try seeing how I would feel on plant based nutrition only.
Being still sceptical, I wonder which vegetable/fruit would cover the Vitamin B12 substitution?

Thanks for your help and advice!

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Hi Ellen,

Thanks for your question! This is a common concern for people who are vegan or thinking about becoming vegan.

One of the most widespread misconceptions about Vitamin B12 is that meat is the only way to get enough of it. In fact, when the body tries to break the B12 away from the animal proteins during digestion, it requires more enzyme secretions, which eventually weakens the digestive system.

People on high animal protein diets actually require more Vitamin B12 - 3-4 micrograms per day - than vegans, especially raw vegans, who only require about 1 microgram per day as their bodies are able to absorb it more efficiently.

The best natural way to get a good dose of Vitamin B12 is through seaweed - Check out the Raw California Rolls - or spirulina. I recommend organic spirulina powder, which you can throw in a green smoothie, a spirulina supplement, or you could try a Raw Revolution spirulina & cashew bar, which makes a yummy snack!

David Wolfe, the well-known raw food guru recommends eating unwashed vegetables and fruits as a natural way to promote Vitamin B12 in the digestive tract. Only do this though, if you have grown these foods yourself and if you are sure about the quality of the soil.

Finally, you can try a B12 supplement, although most of them don't do much good - the body does not break these supplements down well. The best one I've found is Jarrow Methyl B-12.

Cheers!

Fiona