Vegetarians & non vegetarians: monitoring B12 intake

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davadoto
davadoto Posts: 105 Member
in Food and Nutrition
Hello,

I`ve been a vegetarian for over 12 years now and always had concerns about my B12 intake specially considering it`s role on the nervous system and the metabolism. I take eggs, milk and soy based products that contain some B12; plus diet supplements on and off but I would like to monitor my B12 intake as I do with other nutrients on MFP.

Unfortunately that does not seem to be one of the elements that can be tracked on MFP. Anyone has a clue on how it can be done? If not can we advocate that MFP adds it to the elements that can be tracked on the diary like vitamin A? Anyone else has this concern? Would appreciate any tip.


More info on B12 deficiency in all types of vegetarian diets (and even non-vegetarian diets).

http://www.webmd.com/food-recipes/news/20030618/vegetarian-diet-b12-deficiency

Replies

  • Erin0164
    Erin0164 Posts: 64 Member
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    If you have been a vegetarian for that long your probably need to take a B12 supplement. I started taking one over a year ago and it has made a world of difference.
  • deb3129
    deb3129 Posts: 1,294 Member
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    If you are still eating eggs, drinking milk, etc. then you should not have to worry at all about B12 very much.. Only vegans who exclude all sources of animal food need to worry about B12.
  • _granola
    _granola Posts: 326
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    It would be hard to track here, as it is not normally listed on the nutrition labels of foods unless that food does not normally contain B12 and is fortified with it. We know in general how much is in a lot of animal products, but most meat eaters likely don't worry about getting adequate B12.

    In general, if you are taking a supplement, you should be getting plenty. The adequate intake for healthy adults is about 2.4 mcg per day. If you are taking a supplement that is about 500 mcg, about 10 mcg of that is usually absorbed. Plenty.
  • davadoto
    davadoto Posts: 105 Member
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    Thanks for the advice. According to research both vegand AND vegetarians - and non vegetarians to some extent- frequently have B12 deficiency (see link http://www.webmd.com/food-recipes/news/20030618/vegetarian-diet-b12-deficiency ).

    Furthermore eggs, milk and soy have far less B12 than meat/fish (10 times less according to http://en.wikipedia.org/wiki/Vitamin_B12) . That`s why I worry. Wish I din`t have to take pills for the rest of my life to have a balanced diet.:frown:
  • Topher1978
    Topher1978 Posts: 975 Member
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    I concluded years ago that it would probably be best for everyone to take a multi-vit/min and a B-Complex daily.
  • davadoto
    davadoto Posts: 105 Member
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    Thanks again to all!
  • dayone987
    dayone987 Posts: 645 Member
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    Thanks for the advice. According to research both vegand AND vegetarians - and non vegetarians to some extent- frequently have B12 deficiency (see link http://www.webmd.com/food-recipes/news/20030618/vegetarian-diet-b12-deficiency ).

    Furthermore eggs, milk and soy have far less B12 than meat/fish (10 times less according to http://en.wikipedia.org/wiki/Vitamin_B12) . That`s why I worry. Wish I din`t have to take pills for the rest of my life to have a balanced diet.:frown:

    I think Marmite/Vegamite has a decent amount of VitB12; never tried it myself and heard it's an acquired taste but could be an alternative to taking pills.

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