Why I am a Vegan

[Pablísimo]

A body with a full store of B12 can go without B12 for years before there is any deficiency. It's something to definitely keep in mind, but it's probably a bit overhyped as you only really need to take B12 one month in a year or so.
Mayo Clinic Vitamin B12
The human body stores several years' worth of vitamin B12 in the liver, so low levels in the body are rare.

It is true that the body has stores that in some cases can provide years of this nutrient, but I vehemently disagree with the "one month a year or so" recommendation.  This is exactly why many vegans who do not supplement do not take the issue seriously: they only have obvious, easily identifiable problems several years into their vegan journey.  Unfortunately, most of the vegangelical types posting these ideas are below three years into the process.  Indeed, B12 issues are under-diagnosed in the non-vegan population, but as I said you'll find plenty of different, conflicting positions across the internet.  Anyone can find an article validating anything they want to believe (or not) about either B12 or Veganism in general.  That is why I encourage everyone to do their own research into this topic and make up their own mind.  I am speaking from direct experience and do believe that the consensus is that supplementation or fortified foods is necessary, but ultimately it's up to you to decide what's best for yourself.  Some items to consider are that different people are better/worse at absorbing B12, there is a difference between a severe and a mild deficiency, B12 is best absorbed in small amounts, and the first effects for many people manifest as depression, irritability, and general problems with cognition rather than obvious nerve issues, which come later.  Here is a very good article on the topic endorsed by many global vegan organizations:



Their recommendation is as follows:

What Every Vegan Should Know about Vitamin B12
An Open Letter from Health Professionals and Vegan Organizations

http://veganhealth.org/articles/everyvegan

To get the full benefit of a vegan diet, vegans should do one of the following:

1. Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day or
   
2. Take one B12 supplement daily providing at least 10 micrograms or
   
3. Take a weekly B12 supplement providing at least 2000 micrograms.
   

Here is an interesting article by a Vegan Dietitian on mild B12 deficiency:
http://www.veganhealth.org/b12/hcy

Several more B12 articles by a Vegan RD.  In several, he goes into extensive detail on experiments and studies on the efficacy of B12 analogues in plant foods.
http://jacknorrisrd.com/category/b12/

http://jacknorrisrd.com/vegan-health-fit...-need-b12/

B12 & Depression
http://www.weganizm.com/A%20Shot%20in%20...ession.pdf

I am not claiming to have all the answers, but am simply sharing some food for thought.  Everyone's experience is unique and it's necessary for everyone to do their own research and make up their own mind for what is best for them.  That said, I strongly feel that this is an important topic for anyone who wishes to be a long-term and healthy vegan to consider.  I am thriving 7 years into my vegan journey and feel very happy and healthy now, but I had a rough time a few years ago that could have been completely avoided if I had properly educated myself about B12.

Love to all