We call it the energy vitamin! As vitamin B12 deficiency (cobalamin) becomes more and more frequent, let’s understand a little more about the role of this important vitamin?
First, that idea that only vegans and vegetarians are prone to their disability is not true. In my clinical practice, it is increasingly common to find patients with disabilities and live with various symptoms and many of them ingest animal protein. So we should all be on the lookout!
Vitamin B12 is a water-soluble vitamin that plays an important role in maintaining the structure of the nervous system and maintaining blood cells. It is produced by bacteria, plants do not have it, so we do not find B12 in vegetables. Herbivores obtain B12 through the intestinal microbiota itself, which produces it in abundance, or when they eat plants contaminated with feces, theirs or other animals. Finally, carnivores ingest vitamin B12 through insects and other animals and sometimes consuming feces and intestinal contents of their prey. Humans, on the other hand, consume B12 from animal tissues (meat), eggs and dairy products, where this vitamin is concentrated.
Why we need vitamin B12
A B12 is one of the vitamins of the B complex and is closely related to some fundamental processes for maintaining our health:
- cell energy
- formation of red cells
- Cognition and memory
- sthyroid support
- Support for adrenals (hormones)
- DNA synthesis
- nutrient absorption
Symptoms related to B12 deficiency
Due to the diversity of symptoms, the most efficient diagnosis of the deficiency is through a blood test. Recent studies show that optimal levels of vitamin B12 should be above 490pg/ml. Here are some symptoms that may be related to the deficiency of this vitamin:
- Low energy level (chronic fatigue – that constant tiredness)
- Difficulty in concentration and learning
- bad memory
- anemia
- mood swings
- depression
- gastrointestinal problems
- fertility problems
which can increase the risk of disability
Some factors can contribute to vitamin B12 deficiency, such as: continuous use of antacids (the B vitamin needs the acidic medium to be absorbed); Leaky Gut carriers, celiac disease or chron; people over 50 years old; The use of the drug Metformin (used in the treatment of insulin resistance) and patients who have had bariatric surgery.
Supplementation plays a key role in correcting deficiencies and achieving optimal levels. The most effective way to supplement is through its active form the methylcobalamin and can be done by injection, oral, powder or sublingual. The dosage must be prescribed individually by your nutritionist or doctor.
How to increase B12 intake naturally
An efficient way to increase the consumption of B12 is to start consuming foods with high content of this vitamin. It is important to understand that plants and animals do not produce vitamin B12 – bacteria do! That is why consuming foods rich in probiotics and soil-grown foods that contain these microorganisms is essential for health..
As most animals are able to concentrate and store significant levels of vitamin B12 in the bacteria they harbor in their meat, eating grass-fed meat (Grass Feed) is one of the best sources of this vitamin. Seafood also concentrates vitamin B12 in large quantities.
Vitamin B12 – Vegans and Vegetarians
As only animal foods provide vitamin B12, people who do not consume or consume few animal products are more susceptible to developing B12 deficiency. the organization veganhealth.org It points out that many healthy vegans develop a B12 deficiency when they do not complement their diet, and that one cannot rely only on intestinal bacteria to prevent B12 deficiency in vegans.
Probiotics and foods rich in probiotics (fermented) can actually produce vitamin B12 and contribute to better absorption of vitamin B12. However, it is always necessary to individually monitor each case and assess the need for supplementation to avoid risks. So if you are a vegetarian/vegan (especially if you are pregnant and/or breastfeeding), it is very recommended that you do this check up to ensure that you (and your baby, if pregnant) receive the nutrition you need for the balance of your health.
Top 10 Foods Source of Vitamin B12
- Bovine Liver (30g) – 20mcg (more than 300% daily value)
- Sardines (85g) – 6.6mcg (more than 100% diary value)
- Mackerel fish (85g) – 7.4mcg (more than 100% diary value)
- Lamb: 85g – 2.7mcg (45% daily value)
- Wild Salmon: 85g – 2.6mcg (42% daily value)
- Nutritional yeast: 1 tablespoon – 2.4mcg (40% daily value
- Feta cheese: 0.5 cup – 1.25mcg (21% daily value)
- Beef (Grass Feed): 385g – 1.2mcg (20% daily value)
- Cottage cheese: 1 cup – 0.97mcg (16% daily value)
- Eggs: 1 large unit – 0.6mcg (11% daily value)
*This post does not replace a nutritional or medical consultation. The assessment of the need for supplementation, as well as its best form and doses, must be done by a professional.
REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230602/
https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780