Vitamin B12, otherwise known as cobalamin, is an essential water-soluble vitamin that is commonly found in a variety of foods such as fish, shellfish, meat, eggs, and dairy products.
B12 is bound to the protein in food and our stomach acid releases it during digestion. Therefore, low stomach acid can play a role in a B12 deficiency. Once B12 is released from the protein, it combines with a substance called intrinsic factor (IF) before it is absorbed into the bloodstream. Inability to absorb vitamin B12 from the intestinal tract can cause a type of anemia called pernicious anemia because if there is not enough B12 in the body, the blood cannot hang onto the iron.
Vitamin B12 is important in DNA synthesis. It is needed for the formation and maturation of red blood cells and is necessary for normal nerve function.
Some people don’t consume enough vitamin B12 to meet their needs, while others can’t absorb enough, no matter how much they take in. Therefore, sometimes injections are needed.
Plants don’t make vitamin B12 so, strict vegetarians and vegans are at high risk for developing a B12 deficiency if they don’t eat grains that have been fortified with the vitamin or choose soy and rice-based beverages and soy-based meat substitutes that are fortified with Vitamin B12 they may be required to take a vitamin supplement.
Older adults are also at risk for not meeting their vitamin B12 needs from the foods they eat. That’s because their bodies are less able to absorb this vitamin as they get older. Health Canada recommends that adults over the age of 50 include foods fortified with Vitamin B12 in their daily food choices or a supplement.
Commonly prescribed heartburn drugs, which reduce acid production in the stomach can interfere with B12 absorption.
Symptoms of a vitamin B12 deficiency include:
- Excessive sweating
- Sore, beefy red tongue
- Numbness, tingling, soreness, weakness in hands/feet
- Jerking of limbs
- Memory loss
- Stammer
- Apathy, feel as if have lost incentive in life
- Depression, moodiness
- Anxiety, irritability, nervousness, agitation
- Anemia
- Hallucinations, delusions
- Loss of appetite
- Confusion, disorientation
- Back pains
- Dizziness
- Dimmed vision
- Poor stomach digestion, low stomach acid
- FEMALE: Menstrual disturbances
Talk to your doctor or dietitian about vitamin B12 supplements if you are low in vitamin B12
If your healthcare provider tells you that you are low in vitamin B12, you may need to take a supplement. This can be in the form of an oral pill, intramuscular injection or sublingual tablets or lozanges. All forms of the B12 supplement can increase vitamin B12 levels in your blood. Taking a supplement in pill form or sublingual tablet may be more convenient than visiting your doctor for each injection.
Supplementary range: 300 – 5000 mcg daily
Food that will help you meet your vitamin B12 needs:
- Enjoy cottage cheese at breakfast on half of a whole grain bagel, topped with favorite fruit.
- Plain yogurt makes a great mid-morning or afternoon snack. Top it with granola or a whole grain cereal.
- Try making a smoothie using any plain or flavoured fortified soy beverage. Add your favourite fruit and a small handful of ice and blend away.
- If you are not a strict vegetarian or vegan, include meals that contain animal proteins like lean cuts of beef, pork, turkey and chicken. If you have decided to go meatless, be sure to choose fortified products.
- For those reading that are not vegetarian or vegan, try to include more fish in your diet.
- Eggs are great anytime of day for a meal or a snack to boost your B12 intake.
For people who stay within the recommended daily dose of Vitamin B12, or slightly above, the use of a supplement is likely to be safe. However, in saying that, it is always best to check with a health professional before taking a supplement, especially for people with an existing health condition and those who are taking other drugs.
by Janice Buckler
Janice Buckler, BSc, RHN is the owner of Natural Legends Nutritional Consulting and a Registered Holistic Nutritional Consultant™ professional using BioScan MSA (meridian stress assessment) Technology which can help detect many illnesses and so natural remedies can be set up that works for “you”.
To learn more about Holistic Heath and BioScan MSA Technology for to my website at natural-legends.com or follow me on Twitter @JaniceBuckler