A diet providing dairy products or eggs provides adequate vitamin B12, but those following a vegan diet should take a vitamin B12 supplement, as they cannot obtain enough vitamin B12 from their diet and are at a higher risk for deficiency.
Symptoms of vitamin B12 deficiency include weakness, pale skin, rapid heartbeat and breathing, and in extreme prolonged cases nerve damage. A good multivitamin will contain the daily-recommended amount of vitamin B12.
Vegan sources of vitamin B12 include:
Norse Nutrition Tip!
The recommended dietary allowance for vitamin B12 is 2.4 mcg per day. Vegans can get this through a daily multivitamin, or vitamin B12 supplement.