The body can convert ALA to DHA and EPA in very small amounts. The three main types of omega-3 are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Not getting enough omega-3s can also affect the skin, causing swollen, itchy rashes or scaly, dry patches. Omega-3 fatty acids contribute to heart and brain health. Anyone concerned about their B12 intake should speak with a healthcare provider. Taking a B12 or B complex supplement can help ensure a sufficient intake of this important nutrient. Some vegan foods are fortified with B12, but they may not provide enough. It can also occur from a deficiency in vitamin B9, also known as folate. This involves the bone marrow producing oversized, undeveloped red blood cells, leading to low red blood cell levels. In addition, a deficiency in vitamin B12 can cause megaloblastic anemia. Vitamin B12 deficiencies can cause symptoms that include: This increases to 2.6 mcg or 2.8 mcg for people who are pregnant or breastfeeding, respectively.
Compared with the other groups, the vegan group had the lowest overall levels.Īccording to the National Institutes of Health (NIH), most teenagers and adults need 2.4 micrograms (mcg) of vitamin B12 per day. As vegan diets do not include animal products, vitamin B12 deficiencies may occur.Ī cross-sectional analysis of participants with omnivorous, vegetarian, or vegan diets found that about half of the 232 vegan participants had vitamin B12 deficiencies. Omnivorous diets typically contain enough B12 to meet most people’s needs.
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