--- title: Why is Vitamin B12 Crucial | Assuaged Foundation description: Vitamin B12 is an essential nutrient that plays a crucial role in forming red blood cells and properly functioning the nervous system. image: https://www.assuaged.com/hubfs/02%20-%20Blog%20Images%20From%20Canva/Weight-Management-Counitng-Calories-and-Macros-Setting-Baseline/Untitled%20(1200%20%C3%97%20630%20px)%202.jpg --- WHAT WE DO & WHY SUPPORT OUR 501(c)(3) NON-PROFIT [STUDENT INTERNSHIP](https://www.assuaged.com/internships) [YOUTUBE](https://www.youtube.com/c/Assuaged) [CONTACT](https://www.assuaged.com/contact-us) [DONATE](https://www.paypal.com/US/fundraiser/charity/4778030) [REVIEWS](https://www.glassdoor.com/Reviews/Assuaged-Reviews-E3388193.htm) [LEARN MORE](https://linktr.ee/assuagedapp) [![Assuaged](https://www.assuaged.com/hubfs/Imported%20images/assuaged-logo-new.svg "Assuaged")](http://Assuaged,%20Inc.) 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While it is predominantly found in animal-derived foods, vegans, who exclude all animal products from their diet, may be at risk of vitamin B12 deficiency due to the limited plant-based sources [available.](http://www.ncbi.nlm.nih.gov/books/NBK441923.) \[1\]   ![Untitled (1200 × 630 px) 2](https://www.assuaged.com/hs-fs/hubfs/02%20-%20Blog%20Images%20From%20Canva/Weight-Management-Counitng-Calories-and-Macros-Setting-Baseline/Untitled%20(1200%20%C3%97%20630%20px)%202.jpg?width=1200&height=630&name=Untitled%20(1200%20%C3%97%20630%20px)%202.jpg) ## Sources of Vitamin B12   Vitamin B12 is primarily produced by bacteria, and in nature, it is found in animal products such as meat, fish, poultry, eggs, and dairy. Plants, including fruits, vegetables, legumes, and grains, generally do not contain significant amounts of vitamin B12, with a few exceptions, such as certain [seaweeds](http://www.ncbi.nlm.nih.gov/books/NBK441923.). \[1\]   Consequently, vegans who do not consume any animal products should consider alternative sources to meet their B12 requirements, such as supplements or B12-fortified [food](https://doi.org/10.3390/nu8120767.) [products.](http://www.ncbi.nlm.nih.gov/books/NBK441923.) \[1\] \[2\] Fortified foods, such as plant-based milk, breakfast cereals, nuts like almonds and peanuts, soy-based products like tofu, and nutritional yeast, are one option for vegans to obtain B12 to meet their requirements. These products are fortified with synthetic or naturally derived B12, making them suitable for [vegans and vegetarians.](https://doi.org/10.3390/nu8120767.)   \[2\] [\[3\]](https://doi.org/10.1007/s00394-022-03025-4.) However, reading the labels and ensuring that the fortified products contain adequate amounts of B12 is crucial. Another reliable method for vegans to ensure sufficient B12 intake is through supplementation. Vitamin B12 supplements are available in various forms, including tablets, capsules, sublingual (under-the-tongue) drops, and sprays. \[5\]   ![Untitled (1200 × 630 px)](https://www.assuaged.com/hs-fs/hubfs/02%20-%20Blog%20Images%20From%20Canva/Untitled%20(1200%20%C3%97%20630%20px).jpg?width=1200&height=630&name=Untitled%20(1200%20%C3%97%20630%20px).jpg)     It is recommended to choose supplements that provide at least the recommended daily intake (RDI) of B12, which is approximately 2.4 micrograms for adults. Simultaneously watching for the signs and symptoms of Vitamin B12 deficiency is [essential.](https://doi.org/10.1007/s00394-022-03025-4.) [\[4\]](https://doi.org/10.1016/j.mayocpiqo.2019.03.002.) \[5\]   Fatigue, weakness, and lack of energy, pale skin and shortness of breath, neurological symptoms like tingling or numbness in the extremities, balance problems, and cognitive changes are some of the common symptoms of a lack of Vitamin B12.   ![Untitled (1200 × 630 px) 3](https://www.assuaged.com/hs-fs/hubfs/02%20-%20Blog%20Images%20From%20Canva/Weight-Management-Counitng-Calories-and-Macros-Setting-Baseline/Untitled%20(1200%20%C3%97%20630%20px)%203.jpg?width=1200&height=630&name=Untitled%20(1200%20%C3%97%20630%20px)%203.jpg)   ## Keep a check on your Vitamin B12   Vegans should regularly monitor vitamin B12 levels through blood tests to maintain adequate levels. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on meeting nutritional needs while following a vegan or vegetarian[lifestyle.](https://doi.org/10.1080/10408363.2021.1885339) \[6\]   ### Choosing a healthy plant-based and vegan diet is most beneficial when it comes to: ![Maca-Team-Menopause-Maca-Best-Selection](https://www.assuaged.com/hs-fs/hubfs/16%20-%20Banner%20Ads/Maca-Team-Menopause-Maca-Best-Selection.jpg?width=160&height=600&name=Maca-Team-Menopause-Maca-Best-Selection.jpg) - #### Higher levels of energy; - #### Improved sleep; - #### Aids in energy and overall happiness; - #### Provides a sense of comfort and relief; - #### Could prevent major diseases such as obesity and diabetes; - #### Accomplish weight-loss and management; and - #### Improves mental and cognitive functioning. There are really no excuses not to try healthier habits in your everyday life. If you are a man or woman looking for specific benefits of adopting healthier habits or just want to know about the general healing properties of herbs. Please remember to comment or post any health questions, or contact us directly! Also feel free to share any of your favorite recipes to make and share it with the Assuaged community on our ➡️ **Share A Recipe **⬅️ page! ## JOIN THE CONVERSATION . #### Browse more *healthy living plant-based* *recipes* [![Assuaged Winning Design_RGB](https://www.assuaged.com/hs-fs/hubfs/Rich%20Text%20Pasting/unknown-1592951073003-1.png?width=200&name=unknown-1592951073003-1.png)](https://share.hsforms.com/1yAVmY0XGTb-o1OiHADSJNg3ycu3?__hstc=174555261.91f84a7806af408242b11e66d1806f9f.1575406063387.1592944410569.1592950046213.329&__hssc=174555261.3.1592950046213&__hsfp=165862091) ### Pick Your Type of Deliciousness! "A dietary shift toward plant foods and away from animal products is vital for promoting the health of our planet." 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Topics: [Vitamins and Minerals](https://www.assuaged.com/news/tag/vitamins-and-minerals) > Read More About this Topic ### Ignoring Your Health Is Just As Bad As Ignoring Your Mother Here at Assuaged, we are dedicated to promoting healthier living and equipping students with essential digital skills. [Support our mission](https://assuagedfoundation.org/) by visiting our non-profit website and discovering the impact we are making on public populations and the lives of public health students. [Learn More](https://assuagedfoundation.org/) ## flaxseed--the-mighty-miracle-seed! 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