Why is it recommended that vegans take an oral vitamin B12 s

Why is it recommended that vegans take an oral vitamin B12 supplement? Provide a detailed answer and back up with research.

Solution

Vitamin B12 or cyanocobalamin- it is a water soluble vitamin so it does not stay in the body for long time, thus required from dietary intake or supplements.

Sources- liver, fish, shellfish, crabs, tofu, soy milk, egg, dairy products, red meat, cheese etc.

Importance of vitamin B12-

It is observed in various studies that Vegetarians or vegans whose dietary intake does not contain vitamin B12- rich food items are usually deficient in vitaminB12 and hence are prone to diseases like-

Depression

Constipation

Confusion and dementia

Cardiovascular diseases

Neurological and mood disorders

Bone disorders

According to a study published online by Kaam S Woo, et al,i n the journal Nutrients, vegans especially Indians and Chinese are more likely to suffer from metabolic vitamin B12 deficiency. Also strict vegetarians ( those who totally avoid consumption of eggs and dairy products) are even more vulnerable to vitamin B 12 deficiency, which eventually affects or alters the arterial endothelial function and carotid-intima-media thickness (changes in these 2 parameters leads to atherosclerosis). Further, the deficiency can also lead to neurological disorders like dementia etc. Thus it is recommended to vegans to consume food fortified with vitamin B12, diary products and vitB12 supplements. Regular checkup for serum level of vital B12 is mandatory to avoid any risks that are associated with its deficiency.