![]() Methionine also is needed for the synthesis of myelin, a coating of the nerve pathways. The vitamin is a cofactor for methionine synthase, which catalyzes the conversion of homocysteine to methionine-required for the formation of S-adenosylmethionine, a universal methyl donor for almost 100 substrates, including DNA, RNA, hormones, proteins, and lipids. Vitamin B12 is needed for proper red blood cell formation, neurological function, and DNA synthesis. B12 analogues-inactive forms-may be found in algae and some plant foods.2,4,5 The other forms are hydroxocobalamin and cyanocobalamin that must be metabolized into the two active forms to be used in human cells. Methylcobalamin and adenosylcobalamin are two forms that are active in human metabolism. Compounds with vitamin B12 activity are called cobalamins. Vitamin B12 is a water-soluble vitamin that contains the mineral cobalt and exists in several forms. It's extremely important for health care professionals-as well as clients-to understand the significance and intricacies of sufficient vitamin B12 intake for vegan diets, because deficiency of this essential micronutrient is serious business. The Vegetarian Resource Group suggests that vegans need to have reliable sources of vitamin B12 in their diets.1 The Vegetarian Nutrition Dietetic Practice Group (VNDPG) of the Academy of Nutrition and Dietetics (the Academy) says that all vegetarians (including vegans) should include a reliable B12 source in their diets, such as fortified foods or supplements.2 And The Vegan Society goes so far as to state, "What every vegan should know about B12: the only reliable sources of B12 are foods fortified with B12 and supplements."3 Most respected sources place great emphasis on supplementing the vegan diet with adequate B12 sources. To be sure, this viewpoint isn't prevalent among all plant-based experts and websites. In fact, some popular vegan websites and publications hold the philosophy that vegans can meet all of their essential nutrient needs without the use of any supplements. These are just three of the common myths floating around the plant-based community surrounding vitamin B12 intake and vegan diets. "You can get enough B12 from the soil on your vegetables if you don't wash them." "It's a myth that vegans need to take vitamin B12 supplements." ![]() ![]() "Vegans can get vitamin B12 through natural bacteria in their mouths." Experts weigh in on nutrition recommendations for this essential micronutrient that has been a source of confusion for vegan consumers. ![]()
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