The Ultimate Guide to Vitamin B12
Hey Lovely! Welcome to the ultimate guide on Vitamin B12 — learn more about its functions, recognize signs of deficiency, understand the risk factors, and discover vegan-friendly sources.
Vitamin B12 is an essential water-soluble vitamin, in the family of eight B vitamins. It plays many important roles in the body, such as creating energy and maintaining healthy tissues. This vitamin can be obtained through a well-balanced diet; however, insufficient dietary intake of vitamin B12 may lead to vitamin B12 deficiency and anemia.
The Marvelous Functions of B12
Vitamin B12, is a vital player in energy creation, protein synthesis, and nerve cell development. It safeguards our genetic code, influencing mood, cognitive function, and overall vitality. Let's explore how maintaining optimal B12 levels contributes to holistic well-being.
Vitamin B12 is involved in many processes in the body, including:
creating energy
synthesizing protein
nerve cell development and myelination—which ensures seamless communication throughout the central nervous system
production of healthy, efficient blood cells, crucial for transporting oxygen
a key player in DNA synthesis
safeguards the integrity of our genetic code, supporting overall health and well-being
“Recognizing these roles illuminates the necessity of maintaining adequate B12 levels for a thriving, holistic well-being.”
B12 is involved in cellular metabolism, brain function, and energy production. In addition, insights from nutritional experts, illuminate the far-reaching impact of B12 on mood, cognitive function, and overall vitality.
SOS: Signs of B12 Deficiency
When your body speaks, it's crucial to listen. Recognizing signs of B12 deficiency is akin to deciphering a language that includes megaloblastic anemia, characterized by enlarged, misshapen red blood cells. Fatigue, palpitations, and tingling sensations in the hands and feet are further indicators that your body is sending out an SOS. Scientific literature, as reflected in numerous PubMed studies, validates these symptoms as common markers of B12 deficiency. The body's nuanced signalling system urges individuals to seek attention and address potential imbalances promptly.
“However, symptoms of a vitamin B12 deficiency can take several years to appear. ”
However, symptoms of a vitamin B12 deficiency can take several years to appear. The body stores about 1-5mg of vitamin B12, which is roughly 1,000-2,000 times the amount you consume in a day. As a result, when new vegans embark upon a vegan diet and get their blood test results back, their B12 could be low due to years of malabsorption on an omnivore diet.
At this point, it’s important to ensure your levels are adequate. Understanding these signals and your needs allows individuals to take proactive steps, such as consulting healthcare professionals and incorporating B12-rich sources into their diets, to rectify the deficiency and restore optimal well-being.
Risk Check: It's Not Just Vegans
Dispelling the myth that B12 deficiency is exclusive to vegans is essential. Older adults, individuals with pernicious anemia, and those with a history of gastrointestinal surgery face unique challenges in B12 absorption. Contrary to popular belief, B12 deficiency is not solely a dietary concern but encompasses a spectrum of risk factors that go beyond lifestyle choices. Research broadens our understanding of these risk factors, urging a collective awareness that transcends dietary preferences.
“Contrary to popular belief, B12 deficiency is not solely a dietary concern but encompasses a spectrum of risk factors that go beyond lifestyle choices. ”
For instance, the impact of age on B12 absorption is underscored by scientific studies, aligning with insights from nutritional experts. These sources collectively emphasize the importance of recognizing and addressing diverse risk factors to promote overall health. A holistic approach to B12 awareness ensures that individuals, regardless of their dietary paths, can take informed steps to safeguard their well-being.
How much should you be getting daily? Let’s have a look at the table below.
Recommended Daily Allowance for Vitamin B12
Causes Behind a B12 Deficiency
The intricate causes behind B12 deficiency involve understanding more than just dietary gaps. Scientific studies, outline factors such as difficulty absorbing B12, intrinsic factor issues, and the influence of certain medications. Dietary deficiency, adds another layer to the puzzle. By exploring these causes, individuals can gain insights into potential sources of imbalance, facilitating targeted strategies for prevention and intervention.
For instance, individuals using medications like anti-coagulants, anti-gout, H2 blockers, metformin or proton pump inhibitors may be prone to B12 deficiency due to impaired absorption. Additionally, individuals with gastrointestinal disorders or those who have undergone surgeries in the gastrointestinal tract may face challenges in assimilating B12. There is some evidence linking bacterial overgrowth (e.g. SIBO) to malnutrition of B12 and other nutrients. Understanding these intricacies empowers individuals to adopt personalized approaches to B12 management based on their unique circumstances.
Danger Zone: Effects of B12 Deficiency
Beyond the immediate symptoms lies a more profound concern – the potential long-term effects of B12 deficiency. Studies point to possible links between B12 deficiency and serious health issues such as cardiovascular complications, Alzheimer's, dementia, and strokes. The ramifications of maintaining suboptimal B12 levels extend far beyond immediate well-being, underscoring the importance of proactive B12 management.
By understanding these potential associations, individuals can view B12 management not only as a response to immediate symptoms but as a strategic investment in lasting health. This holistic approach aims to inspire individuals to prioritize B12 as an integral component of their overall well-being.
Why do Animal Products have B12?
In short, animals have done the work for you. But this doesn’t mean they have to! B12 is synthesized by certain bacteria within animals (including humans) and then transferred and accumulated in animal tissues via the microbial process. In a cow, the essential B12 is acquired through a symbiotic relationship with bacteria inside the body.
“In short, animals have done the work for you. But this doesn’t mean they have to!”
Consider vegan sources of B12, which are far more ethical, and environmentally friendly and offer you various options that are beneficial to your health.
Organic fertilizers (i.e. cow manure) may increase the B12 content of some vegetables. Various mushrooms have been found to contain B12: golden chanterelle, black trumpet, oyster mushrooms, porcini, black mushrooms. Most of us can’t rely solely on this for daily consumption. Algae such as red and green, consumed as dried nori sheets may also be a source of some B12.
Vegan B12 Saviours
For our plant-based Lovelies, vegan sources of B12 are widely accessible and also delicious. Nutritional yeast wins gold for B12. Other sources include fortified plant milks, soy products, and cereals. New products such as meat alternatives cater to the dietary preferences of vegans and offer versatility in culinary applications. Integrating these sources into daily meals not only ensures adequate B12 intake but also adds a flavorful dimension to plant-based eating.
Recognizing these sources as not just supplements but enjoyable additions to one's diet encourages a positive and sustainable approach to B12 intake. Empowering individuals to make informed choices ensures that a plant-based lifestyle can be both health-conscious and delightful.
Supplementing Your B12
In an ideal world, we are able to squeeze every nutrient in. However, lifestyle, disease, medications, stress and gastrointestinal dysbiosis can lead to the need for supplementation. Table 2 below outlines the four supplements available on the market today. Note that Hydroxocobalamin is available from your naturopath, functional medicine doctor, or doctor in the form of an injection.
When working with my clients, I stick to what their needs are and what I know works —considering all factors, including budget. Options are good to have and various brands out there need to pay their marketing team, while others keep their operations pared back. Trust your Registered Holistic Nutrition Practitioner for advice based on your requirements.
*Before you supplement with any vitamin, mineral, or nutriceutical always consult with your team of health care professionals. As a Holistic Nutritionist, I am registered and insured to provide you with this advice. Every one of us is very different, and that’s why we need to work with a professional one-on-one to get the best advice.
“When working with my clients, I stick to what their needs are and what I know works —considering all factors, including budget. ”
speaking of the best advice: Let's Work Together
Feeling enlightened about B12? If you're ready to embark on a journey to optimal holistic health, let's chat! Together, we can navigate the world of nutrition, plant-based wellness, and vibrant living. Excited to connect with you! 💚
Sources:
Balch, P. A., & Balch, J. F. (2006). Prescription for Nutritional Healing. Avery Publishing Group.
Cobalamin (vitamin B12) and Folate Deficiency. (n.d.). Gov.Bc.Ca. Retrieved January 29, 2024, from https://www2.gov.bc.ca/gov/content/health/practitioner-professional-resources/bc-guidelines/vitamin-b12
Holford, P. (2011). The New Optimum Nutrition Bible. Crossing Press.
Langan, R. C., & Goodbred, A. J. (2017). Vitamin B12 Deficiency: Recognition and Management. American Family Physician, 96(6), 384–389. https://www.aafp.org/pubs/afp/issues/2017/0915/p384.html
Vitamin B12. (n.d.). Nih.gov. Retrieved January 29, 2024, from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Watanabe, F., & Bito, T. (2018). Vitamin B12sources and microbial interaction. Experimental Biology and Medicine (Maywood, N.J.), 243(2), 148–158. https://doi.org/10.1177/1535370217746612
Zaidel, O., & Lin, H. C. (n.d.). Uninvited guests: The impact of small intestinal bacterial overgrowth on nutritional status. Virginia.edu. Retrieved January 29, 2024, from https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2015/11/zaidelarticle-July-03.pdf
