In the bustling offices of The Urbanite, Brisbane’s go-to inner city lifestyle magazine, Chief Editor Phillipe Blake faced a health scare that left him rethinking his plate—but not his principles. Phillipe, a vegan of seven years, had built his identity around a plant-based life, eschewing all animal products in favour of a diet rich in legumes, grains, and vibrant produce. For the uninitiated, veganism means avoiding meat, dairy, eggs, and animal-derived ingredients, often driven by ethics, environmental concerns, or health goals. Yet, recently, Phillipe found himself grappling with a debilitating issue: severe mouth ulcers that turned every bite into a wince. Alongside this, he noticed swollen lymph nodes, though doctors couldn’t pin that directly to his woes. Blood tests revealed the culprit behind the ulcers—a stark B12 deficiency, a nutrient notoriously tricky for vegans to secure without animal sources.
Phillip’s journey underscores a challenge many vegans encounter. While veganism doesn’t inherently cause B12 deficiency—plenty of non-vegans face it too—it’s a known concern for those skipping meat, fish, and dairy, where B12 naturally abounds. The vitamin, vital for nerve function, red blood cell production, and DNA synthesis, isn’t reliably found in plant foods unless fortified. Beyond B12, vegans might also wrestle with getting enough iron, omega-3s, or protein if their diets aren’t well-planned. Phillipe had thrived for years on lentils and kale, but subtle gaps in his nutrition had built up, manifesting in symptoms that crept into his daily life. His ulcers were just the tip of the iceberg—B12 deficiency can also bring fatigue, tingling limbs, memory fog, and even depression if left unchecked.
The wake-up call came hard. Phillip’s doctor prescribed a series of B12 infusions to kickstart his recovery, and, in a twist, he reintroduced meat—small portions of chicken and fish—to quickly replenish his stores. Slowly, the ulcers faded, his energy returned, and he felt human again. But Phillip’s story isn’t a cautionary tale against veganism—it’s a reminder of vigilance. Experts agree vegans can thrive with proper planning: fortified foods like plant milk, nutritional yeast, and B12 supplements can keep levels steady. Regular blood tests, though, are the linchpin—catching dips early prevents the kind of crash Phillipe endured. His lymph node issue? Possibly unrelated, it’s a separate puzzle still under investigation.
Now, as Phillipe heals, he’s not ditching veganism entirely. He’s tweaking it—exploring a flexitarian approach while researching how to stay plant-based sustainably. B12 deficiency signs are sneaky but telling: beyond ulcers, watch for paleness, weakness, or a racing heart. For vegans, it’s not about abandoning the lifestyle but arming it with knowledge. Phillipe’s ordeal, shared over coffee with his team, sparked a broader chat at The Urbanite about balance—not just in diet, but in how we chase ideals without losing ourselves along the way.
Addendum
For vegans looking to maintain healthy B12 levels, relying on natural plant-based sources alone isn’t enough, given vitamin B12 is primarily found in animal products. However, vegans can quickly meet their needs with the right fortified foods and supplements. Here are some great sources of B12 tailored for a vegan lifestyle:
- Nutritional Yeast
- Often fortified with B12, this cheesy-flavoured seasoning is a vegan favourite. Depending on the brand, a tablespoon or two can provide a significant chunk of the daily recommended intake (2.4 mcg for adults). Check labels to ensure it’s fortified, as unfortified yeast won’t cut it.
- Fortified Plant Milk
- Plant-based milks, like almond, soy and oat are frequently enriched with B12. A cup of fortified soy milk, for example, can deliver up to 3 mcg—more than a day’s worth. Opt for unsweetened varieties to keep them healthy, and always verify fortification on the packaging.
- Fortified Breakfast Cereals
- Many cereals, like bran flakes or oat clusters, are boosted with B12. Depending on the product, a single serving (about 1 cup) can offer 1.5–6 mcg. Pair it with fortified plant milk for a double dose, but watch the sugar content to align with a balanced diet.
- B12 Supplements
- The most reliable option is supplements, which come in pills, sublingual drops, or sprays and typically offer 50–1000 mcg per dose. A daily low dose (10–50 mcg) or weekly higher dose (2000 mcg) can keep levels steady. Cyanocobalamin is a common, cost-effective form that works well for most.
- Fortified Meat Alternatives
- Vegan sausages, burgers, or tempeh from brands like Beyond or Yves often include B12. The amount varies (0.5–2 mcg per serving), so they’re a tasty bonus rather than a primary source. Check ingredient lists, as not all are fortified.
While these sources can sustain B12 intake, vegans should get regular blood tests to monitor levels, as absorption varies. Naturally occurring B12 in foods like seaweed or mushrooms is either negligible or in a form (analogues) the body can’t use effectively. With a mix of fortified foods and supplements, vegans can thrive—Phillipe from The Urbanite might’ve dodged those ulcers with a sprinkle of nutritional yeast or a daily pill!
*The information supplied in this article is not meant to provide or replace proper dietary advice from someone specialising in this area. Do your own research, using this material as a starting point for further exploration.
