As a vegetarian, do i need to take vitamin supplements?
This is a good question and one i often see in online forums and message boards. I myself do take a multi-vitamin daily and have since before becoming a vegetarian, as i feel sometimes, on certain days, i may not eat a balanced meal. So the vitamin supplement makes for up for incomplete, lost, or missed nutrients. Vitamin B-12 is one, vegans (those that do not consume dairy), need to be especially mindful of, as it is only found in animal-based protein. On my research for this entry on Vitamin B 12, i found this article that does a good job of explaining the importance and also the consequences of a Vitamin B12 defiency, the author states that “it would be better for the lacto-ovo-vegetarian to rely on low-fat dairy products for their source of B12. Vegetarians who use a B12 supplement should ensure that it contains an active form of the vitamin-namely, cyanocobalamin or hydroxocobalamin”. A B12 supplement of five micrograms taken daily is probably adequate. Some suggest that B12 supplements should be thoroughly chewed for better absorption.”
Good sources of Vitamin B-12 for Vegetarians: (those that consume dairy)
- low fat milks
- yogurts
- b12 fortified foods (for example, commercial cereals)
***I want to add and clarify that i am NOT a dietician or nutritionist by trade, i am simply a fellow vegetarian. Please consult with a professional for advice and consultation.
