at the moment I am considering changing my diet from a lacto-vegeterian to a "95-% vegan" diet. "95-%" because I know it is not always possible to avoid dairy if you are eating at a restaurant for instance (With meat it is not that hard.)
I just read an article by the vegan society. They advise the following:
http://www.vegansociety.com/lifestyle/n ... n/b12.aspx" onclick="window.open(this.href);return false;To get the full benefit of a vegan diet, vegans should do one of the following:
eat fortified foods two or three times a day to get at least three micrograms (μg or mcg) of B12 a day or
take one B12 supplement daily providing at least 10 micrograms or
take a weekly B12 supplement providing at least 2000 micrograms.
I calculated it and it would just cost about 10 (Euro)-cent a day to use a supplement and make sure that you are getting enough B12.
In comparison, a glass milk (0.25 ml) costs about 15 cent in our supermarkets (1l for 60 c), so the vegan diet with supplementing B12 would be basically still cheaper.
My question to you: Do you supplement B12? Do you think it is necessary to do this?