We need to get serious for a moment. While vegetarians and vegans get other vitamins in adequate amounts, taking a vitamin B12 supplement is a must for vegans, since they don’t get any through their diet. And while vegetarians do get some B12 through either dairy or eggs, it may not be enough, especially if their intake is modest or only occasional.

Vitamin B12, like the other B vitamins, is important for metabolism. It helps in the formation of red blood cells, and in the maintenance of the central nervous system, among other important things. The good news is that the body can store it for years, protecting you if you miss taking some now and again. However, if your body runs out of its supplies, because it’s been missing from your diet for a long time or has only been taken occasionally, there’ll be very serious consequences.  Deficiency causes a type of anemia called megaloblastic anemia, damage to the spinal cord, brain and peripheral nerves, especially in the arms and legs. The nerve and brain damage can be permanent, and can cause dementia and psychiatric disorders. Low or marginal vitamin B12 status in pregnant women increases the risk for neural tube birth defects.

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