With Veganuary looming, you’ve got to make sure you hit all the nutritional high notes that your body needs to tackle the day like a boss. But, if you’re new to a plant-based diet, there are some nutrients that it’s easy to miss – especially since you’re probably used to getting them from animal-derived foods.
One of these that we’re shining a spotlight on today, is vitamin B12. This small but mighty nutrient is massively important for your body – so make sure you’re all topped up this Veganuary with some handy advice from the folks at VITHIT…
What is B12?
So, what is B12? Well, if you’ll allow us to put our scientific hats on for a moment, we’ll look at some of the technical information you should know about B12.
B12 is a water soluble vitamin
When we’re classifying vitamins, there are typically two groups they’ll fall into: water soluble or fat soluble. In simple terms, this means they live in the fats or water in your food.
But why do we bother mentioning this? Because this distinction matters when it comes to vitamin intake. Fat soluble vitamins, like vitamin A or D, can be kept in your fat stores and accessed later by your body when needed – meaning while you need them in your diet, you don’t technically have to eat foods containing these everyday.
This isn’t true for water soluble vitamins, like vitamin B12. Anything that isn’t used/needed is eliminated in your urine, so you need to have them more consistently in your diet.
B12 performs several important roles in the body
The human body is an incredible, amazing marvel. It performs millions of complex functions just to keep us moving, breathing, and simply being the absolute wonders that we are – making it even more important to give it everything it needs to stay healthy.
And, while B12 is a relatively small molecule, it has a BIG role to play by helping your body to:
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Keep blood and nerve cells healthy.
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Make DNA.
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Release energy from food.
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Use folate, or vitamin B9.
What are sources of B12?
B12 only naturally occurs in animal-derived foods. So, with an unrestricted diet, there are loads of sources of B12 – including meat, fish, eggs, and cheese. However, when you’re taking part in Veganuary, you’ll need to pay attention to other sources of B12, like:
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Fortified foods: to help improve the availability of B12 to vegans, vegetarians, and those following plant-based diets, many foods, like cereals, plant-based milk, and other common snacks are fortified with B12. You can even find some B12 drinks – like, say our very own VITHIT Classic Collection…
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Nutritional yeast: nutritional yeast is an inactive form of yeast, and is one of the best sources for B12 for people following a vegan or plant-based diet. Simply add it to curries, chilis or other meals for a milder umami/savoury flavour.
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Yeast extract: similar to nutritional yeast (but not exactly the same thing) yeast extract is a concentrated version with a stronger savouryness that is a great source of B12 for vegans.
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Tempeh: this traditionally Indonesian food is made from fermented soybeans, and is a great plant-based source of B12 – perfect for Veganuary.
How do you know if you’re low on B12?
Being low, or deficient, in B12 is a type of anaemia, which can show through certain symptoms. According to NHS Online, these include (but are not limited to) feeling weak or tired, loss of appetite, and cognitive changes. If you are experiencing these, talk to your GP – they will be able to arrange a blood test and treatment if needed.
How to up your B12 intake this Veganuary
With all this knowledge we’ve just packed into your brain (you’re welcome), how about applying it to your real life – especially for Veganuary? In this bit, we’ve got some tips and advice for you to make sure you’re getting enough sources of B12 in your diet during Veganuary, and beyond.
Eat a healthy, balanced diet
Everyone bangs on about it – but that’s because, well, they’re right: the first, and most important, step to getting enough B12 is to make sure you’re eating a healthy, balanced diet. While this is good advice for the whole year, and not just Veganuary, it’s extra important if you’re planning on taking on the challenge.
Making sure you’re getting enough of the macronutrients (carbohydrates, protein, and fats) your body needs, as well as the right ‘vits and mins’, should be a major priority. So, this Veganuary, double-check you’re:
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Eating a wide range of different fruits, vegetables, and legumes.
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Trying alternative vegan protein sources, like tofu, tempeh, and seitan.
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Adding B12-fortified snacks and grains to the shopping list.
Consider supplements
If you are struggling to get enough sources of B12 into your Veganuary diet, you might want to consider picking up a nutritional supplement. Supplements are a concentrated way to get certain vitamins and minerals into your diet easily.
But, they should never be considered an alternative to food and drink. They’re more like a spare tyre in a car – nice to have when you need them, but you wouldn’t rely on it being the only thing to get you home…
Pick up some B12 drinks
Of course, food isn’t the only option. There are plenty of B12 drinks you can have this Veganuary that can give you a quick and easy way to introduce more B12 into your body – like having fortified plant-based milks in your tea, coffee, or on their own.
But, what if you’re looking for something to put some pep in your step, like a can of pop?
Well, what if we said you could get all the delicious taste and feel of fizzy drinks, but in a low-calorie, low-sugar way – and with plenty of vitamins, like B12 – all in one easily recycled can?
Say hello to our very own VITHIT Sparkling, in all its fizzical glory! Sustainability made, and packed with healthy juices, teas, and vitamins for that extra boost, this is our fuzz-free way to have fizz with your friendz.
(Okay, we’ll stop mezzing around now)...
B12 for vegans? No problem
B12 for vegans no longer needs to be a bogeyman; there are loads of sources of B12 for you to stay healthy – just like our VITHIT collections, which are packed full of eight essential vitamins to support your healthy habits in the new year. So what are you waiting for?
Need more advice? Check out… How to Win at Veganury | Healthy Habits: Let’s Stay Motivated | The Ultimate Guide to Hydration
Disclaimer: We are not medical professionals. Before starting a new diet, or making big changes to your existing diet, it's important to always talk to your doctor or dietitian for some expert advice that’s personal for you.