One cause of such symptoms, Vitamin B12 Deficiency Anemia, results from the body having too few red blood cells. Because red blood cells are necessary for the transportation in oxygen, a shortage in red blood cells results in a shortage of oxygen for the body’s cells. Vitamin B12 deficiency symptoms include weakness, diarrhea, shortness of breath, and depression. Nerve cells may experience damage, resulting in numbness of fingers or toes and a poor sense of balance.

In order to avoid the consequences of low amounts of Vitamin B12, vegetarians can act in a number of ways. The easiest way to receive the Vitamin B12 benefits without eating meat or dairy is to take a Vitamin B12 supplement. These supplements are generally low priced (300 or so tablets will cost about $15.00) and are a great way to ensure that the body is getting the proper dosage of B12. It is not possible for the body to consume too much B12, since any excess can be ridded by urination. Shots and nasal sprays containing B12 are also available.

Another option for obtaining the Vitamin B12 benefits is to eat breakfast cereals that are fortified with one hundred percent of the DV for Vitamin B12. Cereals such as Wheaties and Multigrain Cheerios, which are both made by General Mills, contain a full daily serving of Vitamin B12.

While vegans have more limited options, vegetarians can also eat whole eggs, cheese, and yogurt; all of which contain high dosages of Vitamin B12.