Acquiring Vitamin B12 from Food and Supplements

B12 is the only vitamin that contains a trace element (cobalt), and hence is called cobalamin. And Cobalamin is produced in the gut of animals. Therefore, this must have vitamin is only present in meat, egg, milk, etc. It's the only vitamin we can't obtain from plants or sunlight.

People think that they can get B12 from plant sources like seaweed, fermented soy, spirulina and brewer's yeast. But these plant foods actually contain B12 analogs called cobamides that block the need for true B12.

Our basic needs in general range from 2 to 2.4 micrograms every day. Non vegetarian foods provide enough of this (liver, fish, red meat). Eggs and chicken are good sources too but have a lower content. For vegetarians, dairy products are the only source. So they have to make it a point to consume enough milk ( 300 to 450 ml of milk ) and enough curds each day.

If milk and milk products are not consumed enough, vegetarians not on supplements by and large tend to be B12 deficient.

B12 deficiency has been prominently seen in kids too. Even if one starts eating animal foods later in life, it takes a lot of time to overcome it.

Therefore, experts and medical practitioners clearly highlight the major need for B12 supplementation amongst vegetarians in general, elderly and pregnant women whose needs are even greater than normal adults.

One must get oneself tested on suspicion of B12 deficiency or even as a part of routine health examination. Once the reasons behind the deficiency are clear, the appropriate form ( injection, oral, sublingual or nasal ) of supplementation, the dose and the length of supplementation can be decided.

References:

CHRIS KRESSER L.AC �B12 deficiency: a silent epidemic with serious consequences� May 6, 2011, MEDICINE FOR THE 21st CENTURY

�Vitamin B₁₂ deficiency & cognitive impairment in elderly population� Indian J Med Res 134, October 2011, pp 410-412

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Acquiring Vitamin B12 from Food and Supplements