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Pregnant and lactating vegetarian mothers—and breastfed infants if the vegetarian mother's diet is not supplemented—should also use supplements, whether B 12-pills, B 12-injections, or B 12-fortified foods, if they don't get adequate vitamin B 12 from animal products like eggs or dairy. Eggs are a source of vitamin B 12 for vegetarians.
Vegan diets tend to be higher in dietary fiber, magnesium, folic acid, vitamin C, vitamin E, and phytochemicals; and lower in calories, saturated fat, iron, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc, and vitamin B 12. [2] Researchers agree that those on a vegan diet should take a vitamin B 12 dietary supplement. [1] [3]
People who follow a vegan diet, and thus don't eat animal products that contain B12, likely also benefit from B12 supplementation, Mason says. But aside from those who follow an animal-free diet ...
Any vegetarian diet will likely present a few challenges, Susie says. This includes nutrient gaps in omega-3 fatty acids, iron and vitamin B12, depending on whether you cut out eggs and dairy.
This is particularly true of vegan diets and the lack of vitamin B12, found mainly in animal foods. However, adequate levels can easily be maintained through fortified foods or supplements.
Vitamin B 12 supplements are available as single or multivitamin tablets. Pharmaceutical preparations of vitamin B 12 may be given by intramuscular injection. [6] [62] Since there are few non-animal sources of the vitamin, vegans are advised to consume a dietary supplement or fortified foods for B 12 intake, or risk serious health consequences. [6]
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