--- title: "Preguntas Vegetarianas Más Frecuentes - Nutrición 2 - Vitamina B12 - IVU - International Vegetarian Union" description: "Preguntas Vegetarianas Más Frecuentes - Nutrición 2 - Vitamina B12: Unión Vegetariana Internacional (IVU) Preguntas Más Frecuentes : Nutrición 2 - Vitamina B12 ¿Qué sucede con la vitamina B12 en una dieta vegana? La información sobre la vitamina B12" url: "https://ivu.org/international-vegetarian-union/resources/interviews/5852-spanish-faq-vitaminb12.html" date: "2026-11-06T00:21:20+00:00" language: "en-GB" --- # Preguntas Vegetarianas Más Frecuentes - Nutrición 2 - Vitamina B12 **Unión Vegetariana Internacional (IVU)** | ![IVU logo](https://ivu.org/images/legacy/history/members/pics/ivu-con4.gif) | | |---|---| | | | | **Preguntas Más Frecuentes : Nutrición 2 - Vitamina B12** | **¿Qué sucede con la vitamina B12 en una dieta vegana?**La información sobre la vitamina B12 sigue llegando, así que es imposible decir "No hay problema....", sin embargo, los últimos datos sugieren que la adquisición de esta vitamina no es tan problemática como se creía antes. Si estás preocupado por la falta de esta vitamina, hay muchos alimentos fortificados con B12, aparte de complejos vitamínicos. Aquí hay más información: Del libro: Simply Vegan: Quick Vegetarian Meals, de Debra Wasserman y con una Sección de Nutrición de Reed Mangels, Ph.D., R.D. Publicado (1990/1991) por el [Vegetarian Resource Group](http://www.vrg.org/), P.O. Box 1463, Baltimore, MD 21203, Estados Unidos, (410) 366-VEGE. ISBN 0-931411-05-X Resumen: Los requerimientos de vitamina B12 son muy bajos. Las fuentes no-animales incluyen el cereal Nutri-Grain (1.4 onzas aportan la DDR para adultos) y la levadura nutricional Red Star T-6635+ (1-2 cucharaditas aportan la DDR para adultos). Tener fuentes seguras de vitamina B12 en la dieta es especialmente importante para mujeres embarazadas y que amamantan, y para bebés y niños. La vitamina B12 es necesaria para la división de las células y para la formación de sangre. Las plantas no contienen B12 excepto cuando están contaminadas con microorganismos. Por esta razón es que los veganos necesitamos buscar otras fuentes de vitamina B12 para nuestra dieta. Aunque el requerimiento mínimo de B12 es bastante bajo, 1/1000 de miligramo (1 microgramo) por día para los adultos, la deficiencia de vitamina B12 es un problema muy serio que puede causar, en casos extremos, daños irreversibles en el sistema nervioso. Los veganos prudentes incluyen en sus dietas fuentes de vitamina B12. Sin embargo, la deficiencia de vitamina B12 es realmente rara incluso entre los veganos de más años. Las bacterias del tracto intestinal humano fabrican vitamina B12. Sin embargo, la mayoría de estas bacterias se encuentran en el intestino grueso. Aparentemente, la vitamina B12 no se absorbe del intestino grueso. Generalmente, la vitamina B12 es secretada en el intestino delgado junto con bilis y otras secreciones y es reabsorbida, pero esto no aumenta la cantidad de vitamina ya almacenada en el cuerpo. Puesto que pequeñas cantidades de vitamina B12 no son reabsorbidas, se cree que es posible que los almacenamientos de esta vitamina, eventualmente, se terminen. Sin embargo, somos bastante eficientes re-utilizando vitamina B12, y los casos de deficiencia de B12 son raros. Aparentemente algunas bacterias del intestino delgado producen vitamina B12 que puede ser absorbida. Esta es una posible explicación por la cual se reportan tan pocos casos de deficiencia. Quizás nuestras bacterias están haciendo vitamina B12 para nosotros. En la actualidad, las investigaciones sobre el requerimiento de vitamina B12 se siguen llevando a cabo. Incluso algunos científicos han formulado hipótesis sobre que los veganos sean más eficientes en la absorción de vitamina B12 que el público en general. Con seguridad con otros nutrientes, como el hierro, la absorción es mayor cuando se trata de ingestas bajas en la dieta. Sin embargo, esto no es más que pura especulación. Necesitamos buscar fuentes dietéticas seguras hasta que podamos determinar si otras fuentes pueden aportarnos o no vitamina B12 adecuada. Aunque algunos veganos pueden obtener vitamina B12 por lavarse mal las manos, esta no es una fuente segura de vitamina B12. Los veganos que anteriormente comieron alimentos de origen animal tienen reservas de vitamina B12 que pueden durar de 20 a 30 años o más. Sin embargo, los veganos de más años, los bebés y niños, y las mujeres embarazadas y en periodo de lactancia (debido al incremento de sus necesidades) deberían ser especialmente cuidadosos con la obtención de suficiente vitamina B12. Se conocen muy pocos alimentos veganos que sean fuentes de vitamina B12 seguras. El tempeh, el miso, y las algas suelen etiquetarse como que contienen grandes cantidades de vitamina B12. Sin embargo, estos productos no son fuentes seguras porque la cantidad de vitamina presente depende del tipo de proceso que haya sufrido el alimento. También, Victor Herbert, un líder en el estudio de la vitamina B12 dice que no se puede confiar en la cantidad que figura en las etiquetas, ya que el método que se utiliza para medir vitamina B12 en los alimentos mide tanto la forma activa como la forma inactiva de la vitamina B12. Las formas inactivas (también llamadas análogos), en realidad, interfiere con la absorción y el metabolismo de la vitamina B12 normal. Estos alimentos pueden contener más vitamina B12 inactiva que activa. La DDR de vitamina B12 para adultos(que incluye un factor de seguridad) es de 2 microgramos por día. Esto lo puede aportar 1 cucharadita de levadura en polvo Red Star T-6635+ o 1-1/2 cucharaditas de levadura en copos pequeños o 2 cucharaditas generosas de levadura en copos grandes. Por supuesto, ya que la vitamina B12 se almacena se pueden ingerir mayores cantidades de levadura nutricional con mayor periodicidad. Varias recetas en este libro contienen levadura nutricional. Otra fuente alternativa de vitamina B12 son los cereales fortificados. En este momento el cereal Nutri-Grain contiene vitamina B12 y 1.4 onzas o un poco menos de una taza, aportan 2 microgramos de vitamina B12. Recomendamos chequear las etiquetas ya que sabemos que algunos productores ya no incluyen vitamina B12 en sus productos. Las nuevas leyes de etiquetado no exigen que las etiquetas listen el contenido real de vitamina B12 de un alimento. Sin embargo, la vitamina B12 añadida sí va a estar listada en los ingredientes y se puede escribir a la compañía pidiendo información sobre la cantidad exacta de vitamina B12 por porción. Otras fuentes de vitamina B12 son la leche de soja fortificada(fíjense en la etiqueta ya que no son fáciles de conseguir en los EE.UU.), los sustitutos de la carne fortificados con vitamina B12 (preparados a base de gluten de trigo o porotos de soja que se parecen a la carne, el pollo o el pescado) \[los productos Midland Harvest contienen B12.\], y los suplementos de vitamina B12. Hay suplementos vitamínicos que no contienen productos animales. | **Más información sobre la vitamina B12**- [Myths and Facts About Vitamin B12](http://www.trianglevegsociety.org/grapevine/v11_1/b12.html) (TVS) - ***Deutsch** - [Vitamin B12](http://www.vegetarismus.ch/heft/96-3/vitamin.htm) Dr. med. habil. Dr. Dr. K. J. Probst (SVV)* - [Vitamin B12](http://www.vegsoc.org/info/b12.html) (VegSocUK) - [Vitamin B12 in the Vegan Diet](http://www.vrg.org/nutrition/b12.htm) (VRG) - Lo que todo vegano debe saber acerca de la Vitamina B12 (VeganSocUK) *Más información sobre nutrición en general:*- [Salud y Nutrición](https://ivu.org/international-vegetarian-union/resources/interviews/6201-science-articles-health.html) *- del Indice de Artículos* [**Indice del FAQ**](https://ivu.org/international-vegetarian-union/resources/interviews/5845-spanish-faq-index.html) | Traducido por Melisa P. Goodwyn - This email address is being protected from spambots. You need JavaScript enabled to view it. ![](https://ivu.org/images/legacy/history/spanish/mant.jpg) A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. 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Vitamina B12 ¿Qué sucede con la vitamina B12 en una dieta vegana? 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