Vitamins B12, B6, and B9: Importance in Vegan Diets and During Pregnancy

Vitamins from the B group, particularly B12, B6, and B9 (folate/folic acid), play crucial roles in human health. Maintaining a proper balance of vitamins is crucial during pregnancy, in vegetarian or vegan diets, and in other deficiency situations, as they help reduce fatigue and promote long-lasting well-being.

The energy we use for our daily activities, such as moving and thinking, comes from metabolism, which transforms food into energy. For this process to function optimally, certain nutrients are essential, with vitamins of the B complex, such as B6, B12, and B9, being among the most important.

Vegan Diets

Vitamin B12

Vegan diets can lead to a deficiency in vitamin B12, as this vitamin is not naturally found in plants. Although there are fortified plant foods, their contribution may be insufficient. Without adequate supplementation, up to 60% of vegetarians could suffer from a deficiency, resulting in megaloblastic anemia and neurological problems.

Vitamin B6

Unlike B12, vitamin B6 is found in a variety of plant foods, which makes it easier to get in a well-planned vegan diet including bananas, chickpeas, lentils, beans, potatoes, spinach, broccoli, nuts, sunflower seeds, wheat germ, whole grains, and some fortified cereals. Although less common than B12 deficiency, an insufficient intake of B6 can lead to irritability, depression, confusion, muscle weakness, and anemia.

Vitamin B9

Vegan diets tend to be rich in folate due to the abundance of green leafy vegetables, legumes, and whole grains (spinach, kale, broccoli, avocado, asparagus, lentils, chickpeas, peanuts, sunflower seeds, beets, and nutritional yeast). Although vegan diets are naturally rich in folate, inadequate intake can lead to megaloblastic anemia and digestive problems.