B vitamins: Why vegans and other risk groups should be particularly careful

The B vitamins play a central role in your health – especially for your nervous system, energy production, blood formation and mental performance. Nevertheless, these essential micronutrients are often underestimated, especially in certain diets such as vegan diets, but also in diets with highly processed foods. In this article, you will learn why vegans and certain other groups are at increased risk of vitamin B deficiency – and what you can actively do about it.

What are B vitamins?
B vitamins are a group of water-soluble vitamins that perform a variety of tasks in the body. These include:

• Vitamin B1 (thiamine) – important for energy production from carbohydrates and nervous system function
• Vitamin B2 (riboflavin) – necessary for metabolism and cell renewal
• Vitamin B3 (niacin) – supports skin, nerves and cholesterol levels
• Vitamin B5 (pantothenic acid) – involved in fat and carbohydrate metabolism
• Vitamin B6 (pyridoxine) – regulates over 100 enzyme reactions, especially in amino acid metabolism
• Vitamin B7 (biotin) – known as the "beauty vitamin", important for skin, hair and nails
• Vitamin B9 (folate/folic acid) – essential for cell division, blood formation and during pregnancy
• Vitamin B12 (cobalamin) – important for nerves, blood formation and DNA synthesis

As B vitamins are water-soluble, the body can hardly store them – with the exception of vitamin B12. Therefore, a regular intake through food is crucial.

Why are vegans at increased risk of B vitamin deficiency?
1. Vitamin B12 – the most critical vitamin in a vegan diet
Vitamin B12 is found almost exclusively in animal products: meat, fish, eggs and dairy products. Those who follow a vegan diet avoid all of these sources. Plant-based foods either contain no vitamin B12 or only traces in an inactive form that cannot be utilised by humans.

A vitamin B12 deficiency can have serious consequences:

• Fatigue and weakness
• Concentration problems
• Numbness or tingling in the hands and feet
• Anaemia
• In the worst case: irreversible nerve damage

Solution:
Vegans should definitely take a reliable vitamin B12 supplement on a regular basis. An annual check of vitamin B12 levels (e.g. Holo-TC) is also recommended.

2. Folate – also a problem with a mixed diet
Folate (vitamin B9) is found in many plant-based foods, especially green leafy vegetables, legumes and whole grains. Nevertheless, folate deficiency is not uncommon even among people who eat a mixed diet – especially those who consume few vegetables and many processed products.
Solution: Make sure you eat a fresh, varied diet with plenty of vegetables – or take a dietary supplement if you are planning to have children or are pregnant.

3. Vitamins B2, B6 and niacin – critical in an unbalanced vegan diet
Those who follow a vegan diet but mainly consume white flour products, ready meals and few whole foods also risk deficiency symptoms in other B vitamins – especially vitamins B2, B6 and niacin. These vitamins are also found in plant-based foods, but often in smaller quantities or with poorer bioavailability.

Other risk groups for B vitamin deficiency
Vegans are not the only ones affected. The following groups should also be aware:

• Older people – due to poorer absorption in the intestine and reduced appetite
• People with gastrointestinal diseases – e.g. Crohn's disease, coeliac disease or after stomach surgery
• Alcoholics – alcohol interferes with the absorption and utilisation of many B vitamins
• Pregnant and breastfeeding
  women – have an increased requirement
• People with chronic stress – consume more B vitamins, especially B5 and B6
• Smokers – have a higher requirement, especially for vitamins B1 and B6

How to optimally meet your B vitamin requirements
For vegans:

• Vitamin B12 : supplementation is essential! Preparations containing methylcobalamin or cyanocobalamin in sufficient doses (at least 250 to 500 µg daily or 2,000 µg weekly).
• Folate : fresh vegetables daily, especially spinach, broccoli and lamb's lettuce
• B2, B6, niacin : legumes, whole grains, nuts, seeds, yeast flakes, fortified plant-based milk

A high-quality combination supplement can be useful, especially if you want to meet your daily requirements conveniently and reliably – for example, if you have increased needs, are going through stressful periods or follow a plant-based diet. plantoCAPS ALL | IN B-COMPLEX capsules combine all the important B vitamins in easily bioavailable forms, including thiamine mononitrate (B1), calcium D-pantothenate (B5), nicotinamide (B3), pyridoxal-5'-phosphate and pyridoxine hydrochloride (B6), sodium riboflavin-5'-phosphate and riboflavin (B2), D-biotin (B7), methylcobalamin (B12) and 5MTHF-glucosamine as an active form of folate (B9). Supported by a plant-based capsule shell and without unnecessary additives – ideal as a daily supplement to a balanced diet.

The following applies to everyone:

• Avoid highly processed foods.
• Regularly incorporate whole grains, vegetables, nuts and legumes into your meals.
• If you belong to a risk group: Pay attention to targeted nutritional supplementation and regular check-ups.

 

FAQ

1. Why are B vitamins so important for the body?
B vitamins are essential for energy metabolism, nerve function, blood formation and cell division. As they are water-soluble, they must be regularly supplied through food.

2. Is vitamin B12 deficiency inevitable in a vegan diet?
A deficiency is avoidable, but only through targeted supplementation. Plant-based foods do not contain any usable vitamin B12. Regular intake of a reliable supplement is therefore essential.

3. What symptoms indicate a vitamin B deficiency?
Common symptoms include fatigue, poor concentration, irritability, skin problems, muscle weakness or tingling in the arms and legs. These signs should be checked by a doctor.

4. As a vegan, how can I naturally meet my B vitamin requirements?
Many B vitamins are found in plant-based foods, e.g. whole grains, legumes, nuts and green vegetables. However, vitamin B12 must be supplemented
as it is not found in sufficient quantities in plants.

5. Are combination supplements useful, or should I take individual vitamins separately?
A combination supplement such as plantoCAPS ALL | IN B-COMPLEX is useful for taking several B vitamins at the same time – for example, if you follow a vegan diet, suffer from chronic stress or have high energy requirements.

6. Can people who eat a mixed diet also suffer from a B vitamin deficiency?
Yes, especially if they have an unbalanced diet, consume large amounts of alcohol, take certain medications or have chronic illnesses, a deficiency can also develop in a mixed diet – e.g. in folate, B6 or B2.

7. How is a vitamin B deficiency diagnosed?
Through a blood test. The holo-TC value is particularly informative for vitamin B12. Homocysteine or methylmalonic acid levels can also provide clues.

8. Is it possible to overdose on B vitamins?
Since B vitamins are water-soluble, excess amounts are usually excreted. Nevertheless, you should stick to the recommended dosages, especially with high-dose supplements or long-term use.

9. Are there natural sources of vitamin B12 for vegans?
Unfortunately, no. Algae and fermented foods often contain only inactive forms. Reliable vegan sources can only be found in fortified foods or dietary supplements.

10. When is taking a B complex supplement particularly recommended?
It may be beneficial for vegans or vegetarians, those experiencing stress or chronic fatigue, the elderly, those taking certain medications (e.g. the contraceptive pill, metformin), pregnant women or those suspected of having a deficiency.