B12
Vitamin B12 is a water soluble vitamin found mainly in animal products, however sea weed or spirulina are vegan sources. This is a unique water soluble vitamin since the body stores and recycles it. A deficiency can take up to 5 years to show itself.
The vitamin is important for red blood cell formation, DNA synthesis, and neurological function, etc.
They found in a study of 3000 individuals from their twenties to eighties that 39% were low or low-normal in their B12 plasma levels. B12 (and Vit D) may be two of the most deficient aspects of a healthy diet. Many people get B12 injections weekly or monthly at hospitals for many things, including weight loss. However I do not believe the B12 is directly connected to weight loss, but it's not being deficient in B12 that is giving people the energy and better mood that causes healthier habits, exercise, activity, and a better diet, thus weight loss.
What was also very interesting was that there was no association between B12 level and meat, poultry, and fish consumption levels, even though these are the main source of B12 in a SAD diet. That tells you it's not that people are not consuming enough B12, people eat WAY more meat then needed. It's an absorption problem. There was a positive association between supplementation and higher B12 levels, due to it being more easily absorbed. When B12 is in meat, it's tightly bound to the protein. However when supplemented or fortified, the initial step of releasing it from the PRO is not required, vastly increasing it's availability.
There are many causes of lack of absorption of B12. Common ones are Celiac Disease, Crohn's Disease, and lack of intrinsic factor. Mainly conditions that damage the main absorption sites for nutrients.
It's funny vegetarians and vegans get all the crap about B12 deficiency, yet over a quarter of the US population may be deficient in it!
If you are concerned about your levels, you can have your doctor issue a test. Normal values are within 200 picograms per milliliter to 900. That's a huge range, and if I were below 200 I would be worried as in some countries their recommended level is twice that.
Common ways to increase B12 levels are pill supplementation and injections. Both require a lot less work to be absorbed then having it come from food sources. I do supplement with B12. The source in pills comes from the same location every other animal on earth gets their B12, micro-organisms.
6 comments:
Thanks for the B12 information. I'm a recent vegetarian and hope to eventually transition to vegan. A friend of mine (vegetarian) told me to watch B12 and that I should consider supplimenting. I think I will, based on you're advice.
Great article, I've recently started getting more active and I really enjoy distance running. As a result I've been reading up trying to better maintain my health.
After a lot of deliberation I've decided to give the b12 supplementing a try.
Just wondering, can you reccomend a good b12 supp brand?
Thanks in advance!
Nick D, if you are a meat eater I would first have your levels checked. If they are in reasonable levels I would not bother with B12 supplementation.
If you are a meat eater and have low levels of B12, I would consider injections. By eating meat but still having low B12 levels, you may have an absorption problem.
For someone on a plant based diet I would suggest taking a B12 supplement with cyanocobalamin. I probably only average 1 pill a week, maybe. Your body can store B12, so I am basically just keeping it at a good level, it's not like I am starting from zero. I have heard a person can store, on average, 3 years of B12. However this is not something I have researched, simply a number I have heard more than once.
I cannot honestly recommend any supplement brands. The one I take is a inexpensive option and I have never had my levels tested so I cannot even tell you if it is working!
Thanks, I am actually Vegan, have been for a couple of years now.
I do drink soy milk and eat some b12 fortified foods, but I'm trying to limit my soy intake (I'm still not sure whether or not to believe all of the soy bashing) so this is why I'm considering supplementing.
Any info you have would be very helpful, I'm kind of new to the whole diet consideration thing. My motivation for going veg and then vegan was ethical (and purely personal) I have nothing against people who eat meat etc, I just don't want to - but now I'm more and more considering my own health especially now that I've begun to get addicted to running ^_^
I have soy once in a while. I can't remember the last time I had any type of milk, vegan or not. A few times a month I may have some tofu.
As for the soy bashing, I would say if you are having a couple glasses or more a day, you may be at risk of some issues. But otherwise, as you said, the verdict is not quite out yet.
My original reason for becoming a vegetarian 6 years ago was ethical. But I am primarily raw vegan currently, mainly for health reasons.
Haha no I don't think could stomach that much milk. I have some in a smoothie once or twice a week is all.
Health is reason for my recent reassess of my diet, but my ethical views haven't changed.
Anyway thanks for you help, great blog.
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