Dietary vitamins for vegetarians and vegans

Vitamin B12, Veganism, Vegetarian, Vitamin D

Vitamin B12

Vitamin B12 deficiency may not typically be expected in coeliacs as absorption is co-factor dependent and occurs in the often unaffected terminal ileum, however B12 levels are statistically lower in people with coeliac disease compared with controls. The haematological symptoms of vitamin B12 deficiency may be masked by good intakes of folic acid

The only reliable unfortified sources of vitamin B12 are meat, dairy products and eggs. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Foods such as sea vegetables, spirulina, or fermented soya products are not reliable sources of vitamin B12. Vitamin B12 is therefore a nutrition concern for vegans. Good sources of vitamin B12 for vegetarians are dairy products and eggs. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12, such as fortified yeast extracts or vegetable stock, fortified soya milk, fortified textured vegetable protein, and fortified margarines. Not all vegan foods fortified with vitamin B12 will be gluten free. Supplementation with vitamin B12 may be indicated; cyanocobalamin is its most bioavailable form.

Vitamin D

Adequate calcium and vitamin D intakes are important to ensure optimal bone status. Low vitamin D levels have been observed in some vegan populations at northern latitudes who did not use supplements or fortified foods. Vitamin D3 (cholecalciferol) is of animal origin, whereas vitamin D2 (ergocalciferol) is a form acceptable to vegans, and is found in some fortified vegan margarines, soya milks and soya cheeses. Supplementation with vitamin D may be required if sun exposure and intake of fortified foods are insufficient to meet requirements. Dietary sources of vitamin D are limited to animal foods (egg yolk, oily fish, liver) and fortified foods such as margarine, soya milk and breakfast cereal. Courtesy of Coeliac UK