What to Eat When You're Pregnant and Vegetarian : Other essential vitamins and minerals (part 2) - Vitamin B2, Vitamin B6, Vitamin B12

Vitamin B₁₂

What it’s for: This vitamin is important for healthy red blood cells, the release of energy from food, and the development and normal functioning of the nervous system. It is also necessary for the body to be able to process folic acid. Women with low vitamin B₁₂ levels appear to be at greater risk of pregnancy complications, including neural tube defects. However, evidence for this is only limited, compared with the very strong evidence of association between folic acid and spina bifida prevention. Research with pregnant Dutch women found those with low vitamin B₁₂ levels in early pregnancy were more likely to have babies who were colicky and cried for three or more hours a day.

Amount needed: The official UK recommendations are for 1.5µg of vitamin B₁₂ per day during pregnancy and 2.0µg per day while breastfeeding. However, other countries, including the US and Norway, recommend higher intakes, and the UK advice may change in the future. To be on the safe side you should aim for at least 3µg per day. As it is best absorbed in small amounts, it is better if this is spread out throughout the day. If you are getting all your vitamin B₁₂ at one time by taking a daily supplement then a higher dose may be better; the Vegan Society advise 10µg per day if you’re getting all your vitamin B₁₂ from a daily supplement.

As it is found naturally only in foods of animal origin, vegetarians tend to have a lower intake. In a study of pregnant women in the Netherlands it was found that lacto-ovo-vegetarians were more likely to be vitamin B₁₂ deficient than other women. Blood tests showed that 22% of lacto-ovo-vegetarians were vitamin B₁₂ deficient, compared with 10% of ‘low-meat-eaters’ and 3% of non-vegetarians. There have also been a number of cases of severe vitamin B₁₂ deficiency among vegans who were breastfeeding and their babies.

Where it’s found: It is found in almost all foods of animal origin but in virtually no foods of plant origin. Most soya milks are fortified, but organic soya milks are not allowed to be fortified, so they don’t contain any vitamin B₁₂. Some other milk-alternatives are also fortified, including Oatly Oat Drink but not Rice Dream original nor Kara Coconut milk. Some breakfast cereals are also fortified with B₁₂, but again, others are not. More natural cereals, such as muesli and porridge oats, don’t contain any vitamin B₁₂ but bran flakes and cornflakes do (unless you buy organic). Yeast extract is often recommended as a good source of vitamin B₁₂ for vegans, but it’s worth noting that while Marmite and most supermarket own brands of yeast extract have added vitamin B₁₂, Vegemite doesn’t. The real message is that if you’re vegan, or don’t have milk or eggs daily, you have to read the label to see which food and drink products have it added, and include these as a regular part of your diet. One easy way to boost your intake is to use a fortified yeast extract in cooking. A spoonful can be used instead of stock in dishes like pasta sauce or chilli.