I’m a vegetarian, do I need to replenish vitamin B12? Learn all about it here –

Vegetarians and vegans have certainly heard the question: “but how do you do with vitamin B12?”. Yeah, a very important substance for the proper functioning of the human body, it is often forgotten in a diet without animal protein. But are we going to understand better what it is for and how to keep it present properly in the routine?

What is vitamin B12 used for?

According to the nutritionist Dr. Karla Confessor, vitamin B12 has a direct effect on the nervous system, protecting important structures for the functioning of neurons. Not only that, but it also acts in the maintenance of the whole organism, in particular, the blood and cardiovascular systems.

In fact, finding vitamin B12 and including it in your diet is not difficult. It is present in cold water fish (salmon, tuna, trout, etc.), beef and pork (especially beef liver), oysters, eggs, milk and derivatives. At the same time, there also lies an issue: people who do not consume these foods, or consume them in very small and limited amounts (for example, vegetarians who eat eggs a few times a week) may suffer from a deficiency in this essential vitamin. “The deficiency of this vitamin in the organism is responsible for leaving people unproductive and with a frequent and constant feeling of tiredness”, she explains.

By the way, speaking specifically about the deficiency of this substance, it can lead to a series of alterations in a person’s quality of life, mainly to cases of dementia, depression, anemia and thrombosis, for example. Anemia, fatigue and indisposition are also common, as well as difficulty concentrating and memorizing. More seriously, B12 deficiency can lead to hallucinations and mental disorders, problems with motor coordination, inflammation in the mouth, stomach and intestines, shortness of breath and jaundice (sallow skin).

When to take B12 supplementation?

Whether you’re a vegetarian, vegan or carnivore, chances are you’ve also heard about vitamin B12 supplementation. And, considering the tables presented above, it is understandable why it is necessary. However, supplementation is only possible if there is medical proof of its deficiency.

“Vitamin B12 supplementation should be done whenever there is evidence of its need through the result of the blood test requested by a doctor”, says the nutrologist. “There are people who don’t eat meat and have excellent levels of this vitamin in their bloodstream, while countless people who consume animal ingredients frequently suffer from B12 deficiency.”

This means that supplementation depends on a number of factors, but it is always important to consult a doctor if you experience any of the symptoms mentioned above.

“Usually, supplementation is done from B12 injections, especially in the most severe cases of deficiency. The maintenance and control of the deficit can be done with the daily consumption (or in a more spaced frequency, according to the medical criteria) of capsules”, explains Dr.

It is also essential to consult a nutritionist periodically to find out if your daily diet is meeting the needs of your body type and to try to eat balanced meals for most of the day.