The truth is ANYBODY can be B12 deficient, even meat eaters!
B12 is originally made my microorganisms in the body. Through the foods that most of us eat, it unfortunately makes it unusable. It is a vitamin found in soil and is only found in a few foods. The most known is meat. Why? The animal eats the plants/soil and gets absorbed into their bodies. Downside is that we don’t eat the soil and wash our food before we eat it. The conventional produce that we consume does not provide B12 but if you grow your own organic fruits and vegetables in vitamin and mineral rich soils or know of a organic coop that does, a small amount can be found in those.
B12 is very important for neurological functions.
If deficient some symptoms include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality changes.
DONT BE SCARED! Believe it or not it takes YEARS of not consuming any B12 to become deficient!
Besides Supplements which there is a couple kinds, the best sources of B12 are from fortified foods like some nut milks, some soy products and some breakfast cereals.
If your going to take a B12 supplement you want to take Methylcobalamin
Cobalamin is not absorbed by our bodies. Do not take this one. It will be a waste of money.
NOTE: For anybody B vitamin you want to take them as a complex because they work in harmony with each other.
In terms of dosage its been said you want about 100 mg/day or about a 1000/a few times a week.
In conclusion, If your worried about your levels get your blood work done. Don’t just jump the gun with an uniformed decision and just start taking supplements. Might not be the best thing for you to do.
for more information check out http://www.veganhealth.org/articles/vitaminb12