New Vegetarian Worries About Vitamin B12

Vegetarian Nutrition Advice from Savvy Vegetarian

Question:

After a trip to India I decided to become lacto-ovo-vegetarian and everything seems fine so far. I've read all of your reports and tips and found them very useful in creating a new balanced diet with all the nutrients. I'm also having fun with tasting new foods.

The problem is, I'm yeast intolerant so I can't eat any breads and I seem at a greater risk of B12 deficiency in the long term. How can I compensate for that? I should probably add that I'm very active - I run 30/40 miles per week. - T.C.

SV Advice:

Dear T.C.,

Congratulations on becoming vegetarian! I'm glad the reports have been useful - that's encouraging to hear.

As far as B12 is concerned, if you're an ovo-lacto vegetarian, eating egg and/or dairy once a day, or at least several times a week, you're probably getting enough B12 in your diet. Unless something prevents you from absorbing it. Our bodies need very minute amounts. Foods fortified with B12, or the occasional low dose supplement should work as a backup. Please see the SV Article on Vitamin B12

I also don't tolerate yeast well, so I eat flat breads, like tortillas or chapatis, sprouted whole grain usually, with various fillings, like hummus and pesto, egg, cheese, refried beans, tofu, almond butter and honey. Anything you have with yeasted bread works just as well with a tortilla. And sometimes I eat things made with baking powder, like muffins or scones. But I mostly eat whole cooked grains, like oatmeal, granola, cracked wheat, rice, barley, couscous, pasta, quinoa.

As a runner, you especially need high quality whole grains and refined grains too for the good carbs, vitamins and minerals. Sprouted grains are also good if you have time. Please be sure that your calorie intake, including from fats, is up to the demands on your body.

Hope this helps - let me know!

All the best, Judy Kingsbury, Savvy Vegetarian

Health Disclaimer:

Savvy Vegetarian provides education and support to individuals who want to become vegetarian, or improve their diet. We don't advocate any particular vegetarian diet. We don't claim to be health care professionals, or nutritionists, nor do we treat any illness. Any changes that you make to your diet, or results of those changes, are your decision and responsibility. For your protection, we ask you to be completely open with us about your health, and we may recommend a medical exam before changing your diet. We reserve the right to refuse or to end a client relationship if we believe the client's actions may endanger his or her health.

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