Nutrispeak

Menu
Contact

Vitamin B12 for Vegetarians, Vegans, and Those Over Age 50, Vesanto Melina

Vitamin B12 is essential for vegan health, and a combined approach of fortified foods plus targeted supplementation offers a reliable, practical path for all ages, especially those over fifty.

Vitamin B12- for vegetarians, vegans, and those over age 50, Vesanto Melina

Vesanto Melina

Hello everyone, I'm Vesanto Melina, co-author of Becoming Vegan Express Edition with Brenda Davis. Vitamin B12, this is a topic of great interest to many people because we need this in a vegan diet on a daily or a couple of times a week basis and we also need it if we're over the age of 50. because one in three seniors or people over the age of 50 don't absorb vitamin B12 from animal products well. So we're all advised to get the supplement form or the form in fortified foods, which is very well absorbed. And the kinds you can use are, for example, twice a week you can take a supplement that provides a thousand micrograms or more micrograms, a tiny, tiny amount. And you can have a daily form of vitamin B12 from a multivitamin. Usually there's 25 micrograms or more, and this is the amount that you need. And larger amounts are fine. You can also use fortified foods, and one, for example, is Red Star Vegetarian Support Formula Nutritional Yeast. You can also use the fortified veggie meats or the fortified soy milks. And if you're making this choice, you do that about three times a day, and choose one or other of these fortified foods. If you make that choice, it's good to top up with a supplement once in a while, because the supplement form is a very reliable way to get your Vitamin B12. And Vitamin B12 helps us mature our blood cells properly, they mature and divide, keeps our energy up, and it also builds myelin sheath around nerves. It's absolutely essential, and once we've taken care of that, we have a wonderful, excellent vegan diet.

View Full Transcript

Vesanto Melina, co-author of *Becoming Vegan Express*, discusses the practical importance of vitamin B12 for a vegan lifestyle. The speaker emphasizes that B12 is essential daily or several times weekly, and notes that people over fifty are at particular risk of poor absorption. The message recommends reliable sources: supplements and fortified foods, with a clear plan that balances choices and preserves energy, nerves, and blood health. The tone is practical, evidence-based, and designed to empower readers to build a sustainable vegan routine.

 

Core Principles

  • Primary needs_: Vitamin B12 supports the maturation and division of red blood cells; it helps sustain energy levels and the integrity of nerve sheaths.

 

Practical Guidelines

  • Supplements: daily or twice weekly options provide a broad range (e.g., 25–1000 micrograms), depending on the product.
  • Fortified foods: fortified plant milks, veggie meats, and nutritional yeast (for example, Red Star Vegetarian Support Formula) are common choices. A practical pattern is to include one fortified option daily and occasionally supplement to ensure reliability. 
  • Individuals under fifty or without absorption concerns may manage with fortified foods if consumed regularly.
  • Older adults or those with absorption challenges benefit from a supplement as a very reliable method, whether taken daily or every few days.
  • B12 supports healthy blood cell maturation and division.
  • It helps sustain energy and supports the formation of the myelin sheath around nerves.
  • Adequate B12 is a cornerstone of a robust vegan diet.

 

Key Takeaways

Fortified foods are a practical path, yet supplementation remains a dependable safeguard. The overarching takeaway is a thoughtful, predictable B12 strategy paired with a varied vegan diet to maintain vitality, cognitive function, and nerve health over time. The guidance is presented as accessible and evidence-based for adults of all ages, with particular attention to aging populations. By following these patterns, readers can confidently pursue vegan nutrition without compromising essential nutrients.

Category Details Examples
Daily need range 25–1000 mcg per dose, depending on form Multivitamin: ~25 mcg; higher-dose supplements: 1000 mcg or more
Fortified foods Regularly included in meals to support intake Fortified soy milk, veggie meats, nutritional yeast (e.g., Red Star)
Supplement timing Daily or several times per week; adjust by age and absorption 3–5 days per week or daily as needed
Key benefits Supports blood cell maturation, energy, and nerve protection Better energy, stable hematologic function, healthy myelin sheath

Insights

  • The video discusses Vitamin B12 needs for vegetarians, vegans, and people over 50, emphasizing reliable B12 sources (supplements and fortified foods) and the importance for blood cells, energy, and nerve health.
  • Vitamin B12 is essential for blood cell maturation, energy, and nerve myelin sheath formation.
  • People over 50 and vegetarians/vegans should consider supplementing B12 or consuming fortified foods.
  • Fortified foods include nutritional yeast (e.g., red star), fortified veggie meats, and fortified soy milks.

Vitamin B12 for Vegetarians, Vegans, and Those Over Age 50, Vesanto Melina

Vitamin B12 for Vegetarians, Vegans, and Those Over Age 50, Vesanto Melina

Review My Order

0

Subtotal

Taxes & shipping calculated at checkout

Checkout