Posted by LisaMckeon at 12/04/2012
I've been incorporating more raw foods into my diet and feel great. I have Ani Phyo's 15 day fat blast and was thinking starting it in the new year and then consume a combination of raw and cooked vegan foods after, but one nutrient I'm concerned about is B-12. I suppose I could just keep taking a multi-vitamin, but I was wondering if there is a raw vegan source of B-12? Ani doesn't seem to cover this.
This is a great and important question. The consistent and near universal message I have seen from doctors and dieticians is that there is NOT an adequate natural vegan source of B-12 & that it is critically important that we supplement with B-12.
While missing B-12 for a meal, day, week or maybe even longer is not something to stress about, the clear message is that you will eventually do severe damage to yourself without a regular adequate source of B-12.
Happily vegan B-12 is commonly added to most non-dairy milks and many other fortified foods. If you don't choose to include these in your diet, an even if you do, taking a vegan B-12 supplement is an easy and inexpensive solution.
There are also some other vitamins & such that are commonly recommended. Depending on what you choose and/or have available to eat, you may very well benefit from other nutritional supplements.
Here are some good resources for you to check out:
- Quick reference chart, with links to more detailed info: http://www.veganhealth.org/articles/dailyrecs
- B-12 specific & more detailed: http://www.veganhealth.org/articles/everyvegan