5. Vitamin B-12
While a vegan diet, when done properly, can provide all the nutrients necessary for optimal health, there is one nutrient that vegans must pay special attention to: vitamin B-12. Vitamin B-12 isn’t readily available in a whole, unprocessed plant-based vegan foods, however, our nutritional needs can easily be met by regularly eating B-12 fortified foods or by taking a vegan B-12 supplement.
In any way, shape or form, we cannot stress enough the importance of having a reliable source of this powerhouse vitamin in your diet. Vitamin B12 is essential for healthy blood and a healthy heart and brain, so everyone eating a vegan diet needs to take this nutrient seriously. The easiest and most reliable way to meet your nutritional needs is by supplementing your diet with a vegan B-12 sublingual tablet. Sublingual just means that you dissolve the tabs under your tongue, allowing the B-12 to enter your body by being absorbed into the blood vessels in your mouth. (Yay! Science fact!)
The daily recommended vitamin B12 intake for adults is 2.4 mcg. If you opt for fortified foods, 2-3 servings per day will typically provide your daily dose. Supplements can vary in strength, so choose between 25 and 100 mcg pills daily, or a 1,000 mcg pill 2-3 times per week.
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