Welcome to an exploration dedicated to the remarkable
Vitamin B12. Why the spotlight on B12, you ask? Firstly, it’s a powerhouse
vitamin crucial for our well-being. Secondly, the question of supplementation
is a frequent query from my clients. So, sit down and buckle up as we set the
record straight and bring clarity to this topic! Let’s get into it.
What is the role of vitamin B12?
Vitamin B12 is an essential nutrient. Essential means we need to obtain it from an external source otherwise we’ll run into deficiency as our body does not make it. Its pivotal role in brain function, red blood cell formation, cardiovascular health, DNA synthesis, and energy metabolism emphasizes the critical need for a reliable and consistent supply.
Interestingly, while some bacteria in our colon produce B12, its absorption point renders it ineffective for our nutritional requirements. This fact underscores the importance of obtaining B12 from external sources.
How can deficiency present?
Now, let’s get into the repercussions of B12 deficiency. Shortness of breath, fatigue, nerve damage, numbness, tingling, infertility, and impaired immune function are among the myriad symptoms that may manifest. Crucially, I stress to my clients that early-stage deficiency is reversible, but neglecting treatment can lead to irreversible symptoms
Where do we get vitamin B12?
There are three reliable sources of B12:
1. Animal Products:
Ideal for those healthy and under 50, animal products contain B12 produced by bacteria, accumulating in animal tissues. While liver, fish, and seafood are concentrated sources, a well-rounded diet incorporating chicken, eggs, and milk can provide the necessary intake.
Important Note: Beyond the age of 50, animal products lose their status as a dependable B12 source. The intricacies lie in the absorption process. B12 in animal products binds to protein, and the stomach’s acidic environment aids in breaking it down for absorption. However, with the natural decline in stomach acidity that comes with aging, individuals above 50 might encounter challenges in obtaining sufficient B12 from animal foods.
2. Fortified Foods:
Various foods such as breakfast cereals, plant-based milks, nutritional yeast, veggie meats, and juices are fortified with B12. This free form of B12 eliminates concerns related to stomach acidity.
3. Supplements
When it comes to supplemental B12, the market presents two primary forms: cyanocobalamin and methylcobalamin. Notably, there is no clinical evidence indicating disparities in absorption, bioavailability, or clinical efficacy between these forms. While cyanocobalamin is often more cost-effective and prevalent in supplements, making it a common recommendation, methylcobalamin, recognized as the active form, comes with a higher price tag and less stability.
The debate often revolves around concerns regarding the cyanide component of cyanocobalamin, prompting some to lean towards the active form. However, it’s crucial to note that the amounts involved are typically not of physiological significance for the majority. In fact, comparable or higher levels of cyanide can be found in everyday foods such as flaxseed, almonds, fruits, and vegetables. It’s worth mentioning that individuals with kidney failure represent an exception, where cyanocobalamin may not be advisable.
How much do you need?
The recommended daily allowance for adults is 2.4 mcg of vitamin B12. This increases for pregnant adults to 2.6 mcg daily, and 2.8 mcg daily for those breastfeeding.
Who is at risk for B12 deficiency? And when is supplementation needed?
Being a vegan or vegetarian places you at a heightened risk since plant-based foods aren’t reliable sources of B12. The highest deficiency rates are observed in individuals adhering to a 100 percent plant-based diet without supplementing B12 or incorporating fortified foods. As I mentioned earlier, animal products are generally the most concentrated sources. If you follow a vegan or vegetarian lifestyle, it’s advisable to consult your doctor for regular level monitoring. If your levels are low, discussing B12 supplements and determining an appropriate dose with your doctor or dietitian is essential.
Additional groups facing an elevated risk include adults aged 50 and above, individuals with gastrointestinal conditions like celiac or Crohn’s, those with a history of gastrointestinal surgery, and individuals on specific medications.
Bottom line:
Essentially, integrating B12 supplements, animal-based foods and/or fortified foods into your daily routine effectively lowers the risk of deficiency. Depending on your dietary pattern, age or medical background, supplementation might be necessary – a decision best made in consultation with your healthcare providers.
