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B12 Deficiency, Symptoms, Sources [Vegan & Vegetarian]

Frequent spells of fatigue, irritability, mouth sores, muscle cramps, poor hair growth, and eye vision are all symptoms of B12 deficiency. The micronutrient is essential for a healthy liver, hair, skin, and eyes.  If you are a vegetarian or vegan, you are at a high risk of vitamin B12 deficiency. But does that mean you cannot source this crucial vitamin? Well, not at all. In fact, there are some ways to boost your b12 levels. We will explore them below. vegetarian b 12 sources Vitamin B12 Importance Vitamin B 12 is integral to metabolism and cell functioning. It supports the metabolism of amino acids and fatty acids.  If you are a vegetarian or vegan, then you could be at risk of vitamin B12 deficiency because there are a few sources of the essential vitamin.  A long-term deficiency poses a high risk of permanent damage to the brain. It could even damage the central nervous system. For someone who does not eat meat, it is important to incorporate foods that supplement your diet with co