The vegan diet is increasingly chosen by many people thanks to its health benefits. However, completely eliminating animal-based foods also raises concerns about the risk of vitamin B12 deficiency, an important nutrient for the nervous system and hematopoietic process.
Ms. Chitra BK, Head of Nutrition Department at KIMS Hospital, Bengaluru Electronics Park (India) said that vegetarians are at higher risk of vitamin B12 deficiency because this nutrient is mainly found in meat, fish, eggs, milk and animal products.
According to experts, vitamin B12 plays an essential role in the production of red blood cells, maintaining nerve function and supporting DNA synthesis. When the body is not provided with enough vitamin B12 for a long time, many health problems may appear.
Common signs of deficiency include prolonged fatigue, weakness, dizziness, pale skin, reduced concentration, or numbness in hands and feet. In more serious cases, vitamin B12 deficiency can affect the nervous system and impair cognitive function.
However, Ms. Chitra believes that the risk of vitamin B12 deficiency is not a reason to judge a vegan diet as unhealthy. If built reasonably, this diet can still bring many benefits such as supporting cardiovascular health, weight control and reducing the risk of obesity.
The important thing is that vegans need to proactively supplement appropriate sources of vitamin B12. According to experts, many products such as vegetable milk or breakfast cereals today have been enhanced with vitamin B12 to support the nutritional needs of this target group.
In some cases, the use of vitamin B12 supplements may also be necessary, especially for those who maintain a strict vegan diet for a long time. In addition, regular health check-ups and monitoring blood vitamin B12 levels can help detect early risks of deficiency.
Nutrition experts believe that a vegan diet can completely meet nutritional needs if it is scientifically built and diverse in food. However, vitamin B12 is a nutrient that needs special attention because it is one of the most difficult substances to supplement from natural plant sources.
According to Ms. Chitra, proactively building a reasonable diet and supplementing with vitamin B12 when necessary is an important factor to help vegans maintain long-term health, while taking advantage of the benefits that a plant-based diet brings.
