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ECOAGE's Photo ECOAGE Posts: 12,915
4/28/19 3:06 P

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The Vegan Society: Vitamin B12

www.vegansociety.com/resources/nutri
ti
on-and-health/nutrients/vitamin-b12


It takes a long time to grow young. - P. Picasso

Gail
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~ Virtual Walk/Run/Cycle Team
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ECOAGE's Photo ECOAGE Posts: 12,915
4/28/19 3:02 P

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B12 Awareness

B12 Awareness is bringing vitamin B12 deficiency to the forefront by educating the public and health care community to the dangers of B12 deficiency. ... Until the health care community is reeducated and up to date, the public is at great risk for unnecessary injury and poor health.

b12awareness.org/

It takes a long time to grow young. - P. Picasso

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ECOAGE's Photo ECOAGE Posts: 12,915
4/22/19 4:16 P

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... More about Vitamin B12 ...

~ from Fresh N' Lean, by Luke Jones, 3/19/2019.
... Vitamin B12: The Quick Facts
... Vegan & Vegetarian Sources of Vitamin B12
www.freshnlean.com/vegan-b12-sources
/


~ Vegetarian and Vegan Vitamin B12 Food Sources, Oldways, 3/6/2018
oldwayspt.org/blog/vegetarian-and-ve
ga
n-vitamin-b12-food-sources


~ The Best Vitamin B12 Foods for Vegetarians
Written by Daisy Whitbread, MScN for USDA Nutrition Data, Last Updated: April 18th, 2019.
www.myfooddata.com/articles/vegetari
an
-vitamin-b12-foods.php


~ My Food Data: Vegetarian Foods Highest in Vitamin B12, USDA National Nutrient Database for Standard Reference.
tools.myfooddata.com/nutrient-rankin
g-
tool.php?nutrient=Vitamin-B12&foR>odgroup=Vegetarian&sortby=Highes
t&
amp;servsize=Common&list=Simple


It takes a long time to grow young. - P. Picasso

Gail
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~ Virtual Walk/Run/Cycle Team
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ECOAGE's Photo ECOAGE Posts: 12,915
4/22/19 1:44 P

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... some information about Vitamin B12 ...

~ How Vitamin B12 Deficiency Affects the Body, from VeryWell Fit, medically reviewed & updated 10/30/2018.
www.verywellfit.com/causes-an
d-effects
-of-vitamin-b12-deficiency-41
26428
?utm_campaign=livinghealthy&u
t
m_medium=email&utm_source=cn_nl&a<
BR>mp;utm_content=16634605&utm_term=singleclick


The most common cause of vitamin B12 deficiency is a lack of vitamin B12 in the diet. Therefore vegans are at especially high risk of low nutritional vitamin B12, as are non-vegan individuals who do not eat enough vitamin B12 rich foods.

Autoimmune disease, gastric bypass surgery, heavy alcohol use, and inflammation of the stomach interfere with the production and function of intrinsic factor, and thus the vitamin B12 in the diet may not be adequately absorbed into the body. Thyroid disease and multiple sclerosis can be associated with vitamin B12 deficiency. Intestinal disease such as Crohn’s disease and celiac disease can prevent the proper absorption of vitamin B12 in the small intestines, causing a deficiency even if there is enough vitamin B12 in the diet. Pernicious anemia leads to B12 deficiency through malabsorption. Many common medications can interfere with vitamin B12 absorption.

If you think you might have a vitamin B-12 deficiency, you need to see a health care provider who can determine if you have a vitamin B-12 deficiency by ordering special blood tests. People who have been diagnosed with a vitamin B12 deficiency due to a medical condition causing malabsorption may be given regular vitamin B-12 shots.

Some foods are fortified with vitamin B12. Supplements or fortified foods can help improve vitamin B12 levels.

~ The Health Benefits of Vitamin B12: Vitamin B12 Creams, Capsules and Injections Are Available, from VeryWell Fit, medically reviewed & updated 3/15/2019.
www.verywellfit.com/vitamin-b12-info
rm
ation-89526


Vitamin B12 is involved in regulating metabolism, aiding in the formation of red blood cells, and maintaining the central nervous system. So far, there is insufficient scientific support for the claims that B12 in excess of the daily requirements can treat health conditions, increase energy, improve memory, enhance athletic endurance, slow the aging process, or promote weight loss.

Vitamin B12 deficiency is most common among adults over age 50, vegetarians, vegans, people who have undergone gastrointestinal surgery, and people with digestive disorders (such as celiac disease and Crohn's disease).

Signs of vitamin B12 deficiency include anemia, loss of balance, numbness or tingling in the arms and legs, and weakness. It's important to keep in mind that self-treating a condition and avoiding or delaying standard care may have serious consequences.

Vitamin B12 injections are typically used to treat vitamin B12 deficiency in people who have trouble absorbing the vitamin (such as individuals with digestive disorders). Vitamin B12 is also available in a cream to use topically for conditions like eczema.

* The US NIH recommended dietary allowance (RDA) for vitamin B12 is 2.4 mcg/day for people ages 14 and older. ** The European Food Safety Authority Panel sets an Adequate Intake (AI) for Vitamin B12 (cobalamin) at 4 &#956;g/day for adults The appropriate supplemental dose for you may depend on factors including your age, gender, and medical history.

Vitamin B12 in pill, capsule, liquid, and sublingual preparations as tablets, sprays, or lozenges are available with all the other over-the-counter vitamin supplements. Many foods like cereals are fortified with Vitamin B12. *** Vitamin B12 is found in some animal products, including dairy and eggs. Use of supplements, fortified cereal, and milk appears to have greater bioavailability than meat.

... additional references ...

~ * Vitamin B12 Fact Sheet for Health Professionals, US NIH Office of Dietary Supplements, updated 11/29/2018.
ods.od.nih.gov/factsheets/VitaminB12
-H
ealthProfessional/#h2


~ ** Scientific Opinion on Dietary Reference Values for Cobalamin (Vitamin B12), European Food Safety Authority, published 7/9/2015.
www.efsa.europa.eu/en/efsajournal/pu
b/
4150


~ *** Plasma vitamin B-12 concentrations relate to intake source in the Framingham Offspring study. By Tucker KL, Rich S, Rosenberg I, Jacques P, Dallal G, Wilson PW, Selhub J. in Am J Clin Nutr. 2000 Feb;71(2):514-22.
www.ncbi.nlm.nih.gov/pubmed/10648266

Edited by: ECOAGE at: 4/22/2019 (15:37)
It takes a long time to grow young. - P. Picasso

Gail
~~~SparkTeam Leader ~~~
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~ Four Seasons Challenge
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LETSGOPLAY's Photo LETSGOPLAY Posts: 12,093
4/18/19 10:52 A

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Ha!! and ya know what I realized too?
That meat eaters are eating "fortified foods" as animals have to take B12 so that they do not become deficient

~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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LETSGOPLAY's Photo LETSGOPLAY Posts: 12,093
4/18/19 10:46 A

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Petalia- I tried it when I was pregnant- blech and gas!
I use nutritional; yeast sometimes

I will go read that article. LOVE Dr. McDougall

~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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PETALIA's Photo PETALIA SparkPoints: (149,264)
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4/11/19 11:43 A

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I appreciate the information LETSGOPLAY. Thank you. I was taking a sublingual tablet every few days. My level was at the lowest edge of normal - whatever normal is. Now, I'm taking a half dose of liquid B12 every day.

I bookmarked this article from the McDougall Newsletter back in 2007. Maybe the info is still relevant. Hmm.... www.drmcdougall.com/misc/2007nl/nov/
b1
2.htm


P.S. My folks forced brewer's yeast on me when I was a child. I will NEVER eat that stuff again!

LETSGOPLAY's Photo LETSGOPLAY Posts: 12,093
3/15/19 7:51 A

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I went back to the original poser and want to clarify= the anemia spoken of is pernicious anemia- which if someone gets would need medical treatment as even if you took or ate foods high in B12 you may not be absorbing it

It is not the same as anemia caused by low iron

And- Brewers yeast IMO is nasty stuff. I think wheat germ is high in vitamin E. I have not heard that it is high in B12.
Becoming vegan does not mean you have to gobble down nasty drinks- I would advice getting your levels checked if you are concerned.

btw- I also do not eat packaged cereals. I don't consider them healthy.

IF your body is absorbing it and you are on a lacto-ovo body your liver is probably storing enough. You can as I said get checked if you have concerns.

I'm past age of pregnancy but had one vegan pregnancy and 3 others that were practically- I had fish and some eggs etc.. not much- but had gotten talked into the fear of it- well anyhow all 3 pregnancies were healthy. Healthiest I'd been in my life probably.

so- also remember gut health is important to be able to absorb the B12- this goes for everyone!- not just veg/vegan. 1 in 6 meat eaters is also deficient.
And as I said in last post B12 is given to animals because their food source does not contain it.

~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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LETSGOPLAY's Photo LETSGOPLAY Posts: 12,093
3/14/19 4:42 P

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Julia- it is recommended that most people have B12. Now that farming is cleaner the bacteria that form B12 is not there

Dr. Greger has gathered so much good info on B12 nutritionfacts.org/topics/vitamin-b1
2/



yes- we need B12. We all do- farm animals are given B12 because they need it.

So the choice is - do you want to get your B12 second hand by eating animals or do you want to get it directly?- Through a supplement. Studies seem to show that is the only one to take- for everybody past age 50 anyway. Yet some people seem to do fine without it too

I don't get fortified nutritional yeast- I get it non fortified as it just tastes better
My soymilk is also not fortified.
I take a sub lingual B12 2-3 times a week.

I highly recommend reading Dr. Greger's site!




Edited by: LETSGOPLAY at: 3/14/2019 (17:01)
~Em~
“We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, M.D.

"Run when you can, walk if you have to, crawl if you must- just NEVER give up!"- Dean Karnazes-ultramarathoner


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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 5,878
3/10/19 6:54 P

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I kinda think this ought to be a "sticky note" or pinned note, because the b-12 issue is one reason why I've never fully embraced the veget'n and vegan protocols. I have the nutritional yeast so need to figure out how to easily incorporate it into foods... and I've been using the methycobalamine form (sp?) of B-12 since it's allegedly better than the cheaper cycancobalamine (sp?) forms...

Kinda worries me when the only vegetarian sources of B-12 is "fortified cereals" "fortified juice" etc - so evidently nothing outside of meat products has B-12 other than the nutritional yeast? and not all of us can do tofu since it's a soy product and I, for one, have some strange soy intolerance (hurts my tummy!).

www.sparkpeople.com/resource/
pregnancy
_articles.asp?ID=205




Thanks!

Julia


Edited by: PROVERBS31JULIA at: 3/11/2019 (00:48)
She girds herself with strength, And strengthens her arms.
Proverbs 31:17


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CD23695536 Posts: 336
11/3/18 5:55 P

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I make sure my family gets necessary amounts of B12. It is vitally important in production on red blood cells. Without B12 anemia is caused. Look up your own needs or consult a Registered Dietician.

Vegetarian foods high in B12 are fortified tofu, fortified cereals, and fortified fruit juices. Natural sources are cheese, eggs, dairy products.


CD23695536 Posts: 336
11/2/18 9:58 P

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I haven't completed this in a list, but...
as for me, to prevent myself from becoming anemic due to not eating foods with plenty of B12 (liver, muscle meats, milk, eggs, cheese, fish)...

I eat these 3 times a day... brewers yeast, wheat germ, and once a day take a Vitamin supplement of B12 .

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