Are you vegan and have vitamin B12 deficiency? Take the test yourself at home.

With a simple blood test you will be able to find out your vitamin B12 level.

If you eat a 100% plant-based diet, you may be at risk of not getting enough vitamin B12 through your diet. It is therefore necessary to take supplements.

Does this mean that a vegan lifestyle will lead to a nutritionally incomplete diet? Not necessarily.

Even those who do include animal products in their diet, such as meat, eggs, milk and fish also need to take supplements from time to time. There are several foods which have vitamins added by the manufacturer, such as milk with added vitamin D. This is done because the health authorities are afraid that the population will not get enough of these vitamins unless they are added to the food we eat.

What is B12?

Vitamin B12 is one of eight water-soluble B vitamins. B12 comes in several forms, and goes under the collective term cobalamins. B12 is vital and very important for the formation of red blood cells and normal nerve function. In addition, the vitamin is necessary for the conversion, transport and storage of folate, for the body's formation of genetic material (DNA), as well as being important in the metabolism of fats, carbohydrates and proteins. 

Sources of B12

B12 is found mainly in animal products such as meat, eggs, fish and milk. You can also find foods on the market, such as nutritional yeast with added B12.

B12 is not made by plants or animals. B12 is produced by a type of bacteria found in the soil and in the stomach of animals (including humans). The B12 produced in our own bodies is created down in our guts in the colon where we are unable to absorb it for our own use. Previously, we got B12 through our drinking water as well as from eating vegetables that had traces of soil on them. Hygiene and drinking water quality have improved considerably in the last century at the same time as the soil has changed. We no longer get B12 through these sources and thus we do not get as much B12 as before. This has resulted in 20-40% of the earth's population having B12 deficiency. This applies to the entire world's population, not just those who eat plant-based diets. This means that everyone may need vitamin B12 supplements from time to time.

It is especially important to be careful with your vitamin B12 intake if you eat plant-based because the animals we eat receive B12 supplements. Vegetarians and vegans will not get this vitamin through their diet but it is easy to cut out the middleman and to take a B12 supplement yourself.

More information about B12 from Helsenorge

B12 supplements

There are various B12 supplements on the market. It is generally recommended to take B12 in the form of cyanocobalamin rather than methylcobalamin. Most research has been done on cyanocobalamin and it is more easily absorbed by the body. If your blood test shows good B12 values with a methylcobalamin supplement, then you can continue taking this type of B12. In addition, B12 can be taken in injection form, and can be a good solution.

It is recommended to take a B12 supplement with at least 2,500 mcg (µg) cyanocobalamin once a week, or taking 250 mcg (µg) cyanocobalamin daily.

You can easily buy B12 supplements at your health shop or online.

Symptoms of B12 deficiency

• Paleness
• Lethargy / fatigue
• Heavy breathing
• Heart palpitations
• Numbness / tingling in fingers / toes
• Impaired ability to feel vibrations in the feet
• Balance problems / instability
• Inflammation of the tongue / corners of the mouth

Vitamin B12 deficiency can lead to cognitive and psychological changes, especially in the elderly. B12 deficiency can predispose to the development of dementia.

What is the correct B12 level?

What is the correct vitamin B12 level?

The recommended Nordic reference values should be between 178 nmol / l to 666 nmol / l.

Tigeni helps you maintain proper B12 levels through quarterly blood tests.

A simple blood test will show if you have the right vitamin B12. See our memberships

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