Why Every Vegan and Vegetarian Should Take A Vitamin B12 Supplement


" Vitamin B12 deficiency can cause depression, poor memory and confusion."


What is Vitamin B12?

Vitamin B12 is an essential nutrient for the maintenance of healthy nervous system and brain function. Our body also needs this water-soluble vitamin to produce DNA and blood cells.

What is The Recommended Daily Intake (RDI) of Vitamin B12?

The recommended daily intake for adults is 2.4 mcg (microgram), however, pregnant and breastfeeding women need between 2.6 and 2.8 mcg of vitamin B12 per day.

The Sources of Vitamin B12

Vitamin B12 is naturally found in animal foods such as beef liver, clams, meat, fish, poultry, eggs, milk and other dairy products.

Fruits and vegetables don't contain vitamin B12. In fact, you can't get vitamin B12 from any of plant-based foods unless it is fortified with this vitamin. Therefore, every vegan and vegetarian should take a vitamin B12 supplement or eat plenty of fortified foods to get the recommended daily intake of this essential vitamin. 


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Symptoms of Vitamin B12 Deficiency

If you don't get enough vitamin B12 from your diet, you may get these following symptoms:

  • tiredness, weakness or lightheadedness
  • pale skin
  • constipation or diarrhoea
  • loss of appetite
  • nerve problems like numbness or tingling, loss of balance or unsteadiness
  • mental problems such as depression and confusion
  • poor memory
  • soreness of the mouth or tongue
  • loss of vision


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As mentioned above, that vitamin B12 deficiency can make you look pale, weak and tired. It causes the skin under the eyes to look even darker in comparison. To reduce the appearance of dark circles due to vitamin B12 deficiency, you need to improve your diet. You can eat fortified foods or take a supplement to get the recommended daily intake of vitamin B12.

To further reduce the appearance of dark circles and eye bags, gently apply Anti Dark Circles and Puffiness to the skin around the eyes every morning and evening. This brightening eye serum has been formulated with caffeine, niacinamide, ferulic acid and centella asiatica plant extract to brighten, de-puff and rejuvenate the appearance of the skin. It also helps revitalise and protect skin from free radicals. 

To instantly soothe and reenergise tired-skin, apply Antioxidant Youthful Essence all over the face every morning and evening. This multi-award winning face serum protects skin from free radicals, oxidative stress and pollutants. The all skin types formula is particularly rich in antioxidants and rejuvenating actives such as niacinamide (vitamin B3), pro-vitamin B5, allantoin, turmeric, ginkgo and blue chamomile plant extracts.


This is amazing! I noticed a difference round my eyes after the first application. My skin felt tighter and firmer after just a couple of days." Best Wrinkle Zapper, Natural Health learn more >>>



Henry Tianus is a multi-award-winning Anti-Ageing Scientist based in London, UK. Henry Tianus has been listed as The Recognised Institute Practitioner at The Institute of Traditional Herbal Medicine and Aromatherapy (ITHMA), London (UK) since 2005. Henry Tianus's articles have been read by people in more than 100 countries with USA and UK at the top of the list. Join Henry Tianus eNewsletter to receive the latest health and wellbeing tips. 

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