Health Desk- 19 Dec
2019: Experts are warning that people eating a vegan diet need to make sure
they get enough B12 - because the risk of deficiency is "not a myth".
They were speaking ahead of 'Veganuary', when increasing
numbers turn to a vegan diet each January.
The diet is generally high in fibre and low in cholesterol,
but some nutrients are harder to get enough of - including B12.
The Vegan Society said it was available in supplements or
fortified foods.
Adults need around 1.5 micrograms of B12 a day.
It is found in meat, fish, eggs and dairy products, but not
in fruits, vegetables or grains - so those eating a vegan diet are advised to
eat fortified foods, like cereals, or take supplements.
B12 deficiency, which can lead to nerve damage, tends to
take three or four years to cause symptoms - usually first appearing as pins
and needles in the hands or feet.
Tim Key, professor of epidemiology and deputy director of
the Cancer Epidemiology unit at Oxford University, said: "You're not going
to get B12 deficiency in Veganuary."
But Prof Key, a vegan for many years who takes B12
supplements himself, added: "If people become vegan because of that, and
don't ever bother to read up about what you need to eat as a vegan, I would be
worried they won't know about B12."
Suggestions online or on social media that vegans do not
need extra B12 are not based on evidence, scientists say.
Tom Sanders, emeritus professor of nutrition and dietetics
at King's College London, said: "Of all the micronutrients, B12 is the one
we're most concerned about. I'm concerned many people think B12 deficiency is a
myth."
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