B12
Vitamin B12, also known as cobalamin, is an important water-soluble vitamin. B12 is an essential vitamin necessary in red blood cell production, for brain health, to keep the body's nerves healthy and to help make DNA, the genetic material in all cells. B vitamins protect against harmful epigenetic effects of pollution and may be able to combat the harmful effects that pollutants have on the body.
Vitamin B12 deficiency can lead to anemia and neuropathies. These may be seen as fatigue, pallor, headaches, dizziness, changes in mood or vision, mouth ulcers or tingling in hands or feet. A deficiency in this key vitamin can cause nerve damage, digestive issues, and neurological problems like depression and memory loss.
In the past B12 could be ingested on vegetables. B12 is in microorganisms that live in the healthy soil. People consumed B12 which was produced in the dirt on their plant foods. But now most vegetables are washed so thoroughly, no b12 remains.
B12 is not made by animals or plants. Whether in animal products or supplements, B12 comes from microorganisms. For reliable vegan sources of B12 eat foods fortified with B12 (including some plant milks, soy products and some breakfast cereals), nutritional yeast or B12 supplements. If relying on fortified foods, be sure to read the nutrition facts label to determine the amount in all products including nutritional yeast.
Many people turn to vitamin B12 supplements to help meet their needs and prevent a deficiency. Supplements can be made from dead animals that have B12 stored in their body or directly from the bacteria. For vegans, checking the source is imperative. Also check the supplement for the other ingredients that may be non-vegan such as honey, beeswax, or gelatin. If the label does not specifically say vegan, be skeptical.
Vitamin B12 supplements are typically derived from either cyanocobalamin or methylcobalamin. Cyanocobalamin is a synthetic form of vitamin B12 that’s not found in nature. It’s used more frequently in supplements, as it’s considered more stable and cost effective than other forms of vitamin B12. When cyanocobalamin enters your body, it’s converted into either methylcobalamin or adenosylcobalamin, which are the two active forms of vitamin B12 in humans.
Unlike cyanocobalamin, methylcobalamin is a naturally occurring form of vitamin B12 that can be obtained through supplements, as well as animal sources. Vegan methylcobalamin is made by bacteria or archaea. Methylcobalamin is thought to be more bioavailable than cyanocobalamin.
Some individuals can no longer absorb B12. They are lacking intrinsic factor which facilitates absorption. This more frequently occurs with aging, but can occur at any age especially with chronic conditions. If your b12 level is low despite adequate oral intake, you may need injections.
The amount of b12 needed varies by age, with breastfeeding moms needing the most at 2.8 mcg per day. The recommended daily amount of vitamin B12 is below in micrograms (or mcg).
1 - 3 years - 0.9
4 - 8 years - 1.2
9 - 13 years - 1.8
14 - 70+ years - 2.4
Pregnancy - 2.6
Breastfeeding - 2.8
Whether you take a supplement or eat supplemented foods, assure that you and your family are getting adequate b12. Get acquainted with how much b12 is in some of your favorite fortified foods. Considering one tablespoon of large flake nutritional yeast has 4 mcg, getting the daily recommended allowance is not difficult. With an adequate b12 source, a plant based diet full of whole fresh foods is the healthiest diet for long term health.
