B12
纯素饮食中的维生素B12——为什么、多少、怎么补
每位纯素者(以及大约 40% 的杂食者)都应服用的唯一补充剂。
B12
纯素饮食中的维生素 B12——为什么、多少、怎么补
B12 由细菌产生,并非动物自身合成。现代畜牧业普遍在饲料里额外添加 B12。纯素者直接补充,跳过中间环节。推荐摄入 2.4 µg/日;实际每周 2 次 1000 µg 氰钴胺,或每日 25 µg。
B12
Best plant sources
Source: NIH ODS 2024; Academy of Nutrition and Dietetics 2016
B12
Absorption & practical tips
大剂量拆分服用,吸收更佳。氰钴胺稳定、便宜,与甲钴胺等效。
普通人群中 B12 缺乏率高达 39%,与饮食无关。
B12
FAQ
Q&A
相关问题
- How do vegans get B12?
From supplements or fortified foods (plant milks, nutritional yeast, cereals). B12 is made by bacteria — animals get it from soil, feed additives, or their own supplementation.
- Is a vegan diet safe for kids?
Yes, when planned. All major paediatric dietetic bodies confirm vegan diets are safe for infants, children and teens with adequate B12, D, iron, calcium, iodine and DHA.
- Can you be vegan while pregnant?
Yes. A well-planned vegan diet is safe for pregnancy according to every major dietetic body. Prioritise B12, iron, iodine, DHA, choline and folate.
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