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Going vegan is quite a bit more involved than going vegetarian.
When eating vegetarian you can mostly kind of wing it and generally get all the nutrients you need. But when going vegan you really should make sure you know what you need to consume in order to be healthy.
Since B12 is only found in animal products, you are probably going to have to take a supplement.
My daughter has been vegan (with some deviations) for over 20 years. She's never had health problems related to it. She eats wakame (seaweed) and shiitake mushrooms, which are two of the few non-animal sources of B12.
B12 is not only found in animal products.
Nooch (nutritional yeast) has tons and also an awesome cheesy-nutty flavor that compliments lots of foods.
I stand corrected.
But my point was more that you need to make sure that your diet includes a source that gives you sufficient B12, which is not quite as obvious on how to get that with a vegan diet compared to a vegetarian one.
Apparently Vegemite also contains B12. But it's also high is salt, which makes it not ideal.
Oh for sure.
I would argue that anybody could find themselves deficient of various nutrients. Not exclusively a vegan thing...but B12 is definitely difficult to get from vegan sources. Omega 3s, as well.
There's also the question of how strict a vegan is. A very strict vegan wouldn't drink most wines (due to isinglass, gelatin, egg whites used in processing), eat most mass-produced bread (diglycerides), or many sweets that contain confectioners glaze (shellac) and refuse many medications (gelatin, at the very least).
Likely such a person would also avoid otherwise non-animal foods fortified with b12, because it's uncertain where that b12 came from.
But, at the same time, vegans are also typically more aware of what they are eating and what they need to supplement. Vegans have a lot of community. At least around here. And community means awareness.
omega 3s are hard to get in general if your not eating seafood or taking fish supplements. Im not sure vegan matters all that much because once you take away seafood plant sources become your best options.
Only if fortified. Otherwise it has very little or none.
https://www.healthline.com/nutrition/nutritional-yeast#nutrients-and-benefits
Nooch provides 2.2mcg of B12 per serving (5g), according to the jar in my hand. So just make sure you're eating about 6g a day and you're good enough on B12 (recommended 2.5mcg/day). So a bit more than a tablespoon of nooch is enough to get your B12 for the day, and you can split it over all your meals/snacks.
It's an almost certain deficiency among Vegans, if they don't account for it.
All store bought vegan milk drinks have B12 in my country, along with many other vegan products. I winged it but you still gotta check your levels to make sure, but that's something everyone should always do.
injecting an animal with B12 and then eating that animal's flesh is still taking a supplement. I'll take the little multivitamin every few days, personally.
edit: wow some downvotes from people who had no clue