--- title: "A vitamina B12 na dieta vegan - IVU - International Vegetarian Union" description: "A vitamina B12 na dieta vegan: (nutricionista) Vegetarian Resource Group Tópicos deste artigo: Sumário A necessidade de vitamina B12 Possíveis fontes de vitamina B12 Boas fontes vegan de vitamina B12 Notas bibliográficas Extraído do livro Simply Vegan: Quick" url: "https://ivu.org/international-vegetarian-union/resources/interviews/6412-portuguese-trans-vrg-b12.html" date: "2026-11-06T00:16:03+00:00" language: "en-GB" --- # A vitamina B12 na dieta vegan ![A vitamina B12 na dieta vegan](https://ivu.org/images/legacy/history/banners/portuguese-trans-vrg-b12.png) | **A vitamina B12 na dieta vegan** Reed Mangels, Ph.D, R.D. (nutricionista) **[Vegetarian Resource Group](http://www.vrg.org/)** **Tópicos deste artigo:**Sumário A necessidade de vitamina B12 Possíveis fontes de vitamina B12 Boas fontes vegan de vitamina B12 Notas bibliográficas Extraído do livro *Simply Vegan: Quick Vegetarian Meals*, de Debra Wasserman. Seção sobre nutrição de Reed Mangels Ph.D., R.D. (ISBN 0-931411-20-3) **Sumário** A necessidade de vitamina B12 é muito pequena. As fontes não-animais incluem cereais da marca Grape-Nuts (um pouco mais de meia xícara atende à dose diária recomendada, ou DDR, de um adulto), Red Star Vegetarian Support Formula ou levedura nutritiva T-6635+ (um pouco menos de uma colher de sopa atende à DDR de um adulto) e leite de soja fortificado com vitamina B12. Para mulheres grávidas e que estejam amamentando, bebês e crianças, são especialmente importantes boas fontes de vitamina B12 na dieta. **A necessidade de vitamina B12** A vitamina B12 é necessária na divisão celular e na formação do sangue. Alimentos vegetais não contêm vitamina B12, exceto quando contaminados por microorganismos. Assim, os vegans precisam procurar outras fontes de vitamina B12 em sua dieta. Embora a necessidade mínima de vitamina B12 seja bem pequena, de um milionésimo de grama (1 micrograma) por dia para adultos \[1\], a deficiência de vitamina B12 é um problema muito sério que acaba causando danos irreversíveis aos nervos. Vegans prudentes incluem fontes de vitamina B12 em suas dietas. No entanto, a deficiência de vitamina B12 é na verdade bastante rara, mesmo em pessoas que são vegans há muito tempo. Normalmente a vitamina B12 é secretada no intestino delgado junto com a bile e outras secreções e reabsorvida, mas isso não aumenta o estoque de vitamina B12 do organismo. Já que pequena quantidade da vitamina não é reabsorvida, é possível que o estoque de vitamina B12 acabe se esgotando. No entanto, devemos ser bastante eficientes na reutilização da vitamina B12, pois esta deficiência é rara. As bactérias do trato intestinal humano fabricam vitamina B12. A maioria dessas bactérias está no intestino grosso. Aparentemente a vitamina B12 não é absorvida no intestino grosso \[1\]. **Possíveis fontes de vitamina B12** Algumas bactérias do intestino delgado produzem vitamina B12 \[12\]. A quantidade de vitamina B12 produzida não parece ser adequada para impedir a deficiência da vitamina \[3\]. Embora alguns vegans possam conseguir vitamina B12 por não lavarem as mãos direito, esta não é uma boa fonte. Os vegans que comiam anteriormente alimentos de origem animal podem ter estoques de vitamina B12 capazes de durar 20 ou 30 anos \[1\] ou mais. Mas pessoas que são vegans há muito tempo, bebês, crianças e mulheres grávidas ou em lactação (por causa do maior consumo) devem tomar cuidado especial para conseguir vitamina B12 em quantidade suficiente. **Boas fontes vegans de vitamina B12** Conhecem-se algumas boas fontes vegans de vitamina B12. A marca norte-americana de levedura nutritiva Red Star T-6635+ foi testada e comprovou-se que contém vitamina B12 ativa. Nos Estados Unidos encontra-se muitas vezes esta marca de levedura rotulada como Vegetarian Support Formula, com ou sem T-6635+ entre parênteses depois do novo nome. É uma fonte confiável de vitamina B12. A levedura nutritiva, Saccharomyces cerevisiae, é um fermento alimentar cultivado em solução de melado, vendido na forma de flocos ou pó amarelo. Seu sabor lembra o do queijo. A levedura nutritiva é diferente do levedo de cerveja e da levedura seca ou torula. Pode muitas vezes ser usado por pessoas sensíveis a outros levedos ou fermentos. A DDR de vitamina B12 para adultos (que inclui um fator de segurança) é de 2,4 microgramas por dia \[4\]. Um pouco menos de uma colher de sopa da levedura nutritiva Vegetarian Support Formula (Red Star T-6635+) fornece 2,4 microgramas de vitamina B12. Várias receitas deste livro usam levedura nutritiva. Outra fonte de vitamina B12 são os cereais fortificados. Por exemplo, a marca norte-americana Grape-Nuts contém vitamina B12, e um pouquinho mais de meia xícara de Grape-Nuts ou 1 xícara e 1/3 de Flocos Grape-Nuts fornecem 2,4 microgramas de vitamina B12. Recomendamos verificar o rótulo de sua marca predileta de cereal, já que é sabido que muitos fabricantes pararam de adicionar B12. Outras fontes de vitamina B12 são o leite de soja fortificado com B12, sucedâneos da carne fortificados com B12 (alimentos feitos de glúten de trigo ou de soja para simular carne, frango ou peixe) e suplementos de vitamina B12. Há suplementos vitamínicos que não contêm produtos animais. Os vegans que preferirem usar um suplemento de vitamina B12, isolado ou junto a outras vitaminas, deveriam usá-lo pelo menos várias vezes por semana. Mesmo que um suplemento contenha muito mais que o nível recomendado de vitamina B12, quando se ingere muita vitamina B12 parece que a absorção é reduzida. Isso significa que, para atender à sua necessidade, você deve tomar a vitamina várias vezes por semana. Cita-se muitas vezes que o tempê, o misso e as algas contêm grande quantidade de vitamina B12. Mas esses produtos não são fontes confiáveis porque a quantidade de vitamina B12 presente depende do tipo de processamento sofrido pelo alimento \[1, 5\]. O método padrão de medir a vitamina B12 em alimentos avalia a forma ativa e a inativa da vitamina. A forma inativa (também chamada de "análogos") na verdade interfere com a absorção e o metabolismo normais da vitamina B12. Alimentos fermentados e algas marinhas podem conter mais vitamina B12 inativa do que ativa. Aparentemente, encontra-se alguma vitamina B12 em vegetais cultivados organicamene, mas em quantidade muito pequena. Segundo um estudo \[7, 8\], seria necessário comer mais de 23 xícaras de espinafre cultivado organicamente para atender à DDR de vitamina B12 para um adulto. Não se pode depender do produto como fonte confiável de vitamina B12 porque o nível da vitamina nas plantas varia muito, dependendo do tipo de planta e do solo onde é cultivada. Além disso, pode haver análogos da vitamina B12 no solo que serão absorvidos pelas plantas. Se estes análogos estiverem presentes, poderão interferir com a incorporação de vitamina B12 pela planta ou com a utilidade da vitamina B12 da planta para seres humanos. **Notas bibliográficas** 1\. Herbert V. Vitamin B12: Plant sources, requirements, and assay. Am J Clin Nutr 1988; 48: 852-858. 2\. Albert MJ, Mathan VI, Baker SJ. Vitamin B12 synthesis by human small intestinal bacteria. Nature 1980; 283: 781-782. 3\. Callender ST, Spray GH. Latent pernicious anemia. Br J Haematol 1962; 8: 230-240. 4\. Institute of Medicine, Food and Nutrition Board: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B-6, Folate, Vitamin B-12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press, 1998. 5\. Specker BL, Miller D, Norman EJ, et al. Increased urinary methylmalonic acid excretion in breast-fed infants of vegetarian mothers and identification of an acceptable dietary source of vitamin B12. Am J Clin Nutr 1987; 47: 89-92. 6\. Kondo H, Binder MJ, Kohhouse JF, et al. Presence and formation of cobalamin analogues in multivitamin-mineral pills. J Clin Invest 1982; 70: 889-898. 7\. Mozafar A. Is there vitamin B12 in plants or not? A plant nutritionist's view. Vegetarian Nutrition: An International Journal 1997; 1/2: 50-52. 8\. Mozafar A. Enrichment of some B-vitamin in plants with application of organic fertilizers. Plant and Soil 1994; 167: 305-11. Este artigo foi originalmente publicado no livro Simply Vegan: Quick Vegetarian Meals (Simplesmente vegan: refeições rápidas vegetarianas), de Debra Wasserman. Seção sobre nutrição de autoria de Reed Mangels Ph.D., R.D. (ISBN 0-931411-20-3) --- Tradução: Beatriz Medina | 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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