| Vegetarians, Vegans, Pregnancy and | | | | individual labels |
| Benefits of Vitamin B12 | | | | Nutritional yeast: (Red Star Vegetarian |
| Even doctors and nutritionists, who | | | | Support)4.0 mcg |
| ought to know better, will insist that | | | | Vitamin B12 Absorption: |
| your vegetarian diet can't meet your | | | | Don't relax yet though. Even if your |
| nutritional needs, especially for | | | | diet contains enough Vitamin B12, you |
| Vitamin B12. If you don't know a great | | | | may still be at risk for B12 deficiency. |
| deal about nutrition, you may even start | | | | |
| to worry that they're right. The best | | | | Why? According to the National Institute |
| way to deal with this annoying but | | | | of Health (NIH) website on dietary |
| well-meaning behavior, is to know the | | | | supplements, often the culprit behind |
| facts about B12, the benefits of Vitamin | | | | deficiencies is not dietary, but |
| B12, and make sure that you're getting | | | | problems with the digestive system that |
| enough of this critical nutrient. Even | | | | hinder the absorption of Vitamin B12. |
| when you share these facts with them, | | | | Plus, the body's ability to absorb B12 |
| not everyone will be convinced that your | | | | decreases as we age. Even if you consume |
| diet is adequate. But at least you'll | | | | enough B12, you may not be absorbing as |
| have peace of mind. | | | | much as your body needs. |
| What Is B12? | | | | The rate of absorption of Vitamin B12 |
| There are two types of Vitamin B12. The | | | | depends on many factors, according to |
| widely available commercial preparation | | | | the Canadian Institute of Medicine (IOM) |
| is cyanocobalamin, found in supplements | | | | 2002 report on Dietary Reference |
| and fortified foods. Cobalamin is | | | | Intakes. |
| essential for a healthy central nervous | | | | Absorption of Vitamin B12 is adversely |
| system; it also plays a role in creating | | | | affected by the following conditions: |
| new blood cells and DNA. An untreated | | | | Lack of Intrinsic Factor, a glycoprotein |
| B12 deficiency can result in severe, | | | | secreted by the stomach. This condition |
| permanent neurological damage. | | | | is present in pernicious anemia. |
| How Much B12 Do You Need? | | | | Poorly functioning terminal ileum (this |
| It shouldn't be difficult for | | | | refers to receptors in the small |
| vegetarians, including vegans, to get | | | | intestine). |
| the RDA (Recommended Daily Allowance) | | | | Part of the stomach surgically removed. |
| for adults. Besides animal products, | | | | Inadequate digestive enzymes and gastric |
| many fortified vegan foods and | | | | acid. |
| supplements contain this crucial | | | | Impaired liver and/or pancreatic |
| vitamin. If you used to eat meat, you | | | | function: Liver stores B12, and secretes |
| may already have enough B12 stored in | | | | it in bile. The pancreas is part of the |
| your body to be recycled and re-used for | | | | end stage of absorption. |
| up to twenty or thirty years. A note to | | | | Old age: Absorption of Vitamin B12 tends |
| parents: It's very important for vegan | | | | to decrease as you age. There have been |
| mothers to make sure that their B12 | | | | a few studies indicating that B12 is a |
| intake is adequate during pregnancy and | | | | factor in conditions normally associated |
| breastfeeding. Infants have no B12 | | | | with aging, which respond to |
| stores to draw on and a B12 deficiency | | | | supplements, although a lot more |
| can be immediate and devastating. | | | | research needs to be done in this area. |
| The RDAs For Vitamin B12 | | | | So, take a good look at what you're |
| Adults over 19: 2.4mcg | | | | eating and make sure you're getting |
| Pregnant: 2.6mcg | | | | enough Vitamin B12 in your diet. And |
| Lactating: 2.8mcg | | | | then take a look at other factors like |
| The Canadian Institute of Medicine has | | | | your health, your age and how long |
| written a report establishing Dietary | | | | you've been a vegetarian. If you're over |
| Reference Intakes for various nutrients. | | | | 50 and/or you've been a vegetarian for |
| According to this report, RDA's are | | | | fifteen or twenty years (more than long |
| based on statistical averaging. The | | | | enough to use up your stores), you |
| authors assume an average 50% absorption | | | | should get your B12 levels tested. And |
| rate in the population as a whole. Also | | | | here's an unscientific opinion based on |
| according to the above report, evidence | | | | my personal observations: Stressful |
| indicates that B12 content of 1.5 to 2.5 | | | | physical events in your life, such as |
| mcg/meal saturates ileal receptors and | | | | emotional trauma, major illness/injury, |
| limits further absorption. They go on to | | | | or birthing children one after another, |
| say that in some unusual cases, such as | | | | may also quickly deplete your stores of |
| someone eating a huge amount of liver | | | | B12. |
| paste, the absorption rate can be much | | | | People who can't absorb Vitamin B12 from |
| higher. Since that isn't an option for | | | | food sources, seem to be able to absorb |
| vegetarians, it might be good to spread | | | | B12 from supplements in crystalline |
| your B12 intake out over the day, or to | | | | form, because they enter the blood |
| take small dose supplements several | | | | stream directly, without going through |
| times a day. There hasn't been an upper | | | | the whole digestive process involved in |
| intake limit established for Vitamin | | | | separating B12 from food. If you are |
| B12. | | | | over fifty, most experts recommend |
| What Are Good Sources Of Vitamin B12? | | | | taking a supplement, or adding fortified |
| Dairy, eggs and fortified foods are all | | | | food to your diet. If your inability to |
| good vegetarian sources of Vitamin B12. | | | | absorb B12 is due to a lack of Intrinsic |
| Make sure you read the label when buying | | | | Factor in your digestive system, you'll |
| fortified food, as not all of them have | | | | need intramuscular B12 shots for the |
| equal amounts. | | | | rest of your life. But not every day, |
| According to the ADA (American Dietetic | | | | fortunately. |
| Association): Miso and tempeh (fermented | | | | Vitamin B12 Deficiency: |
| whole grain and/or soy products), algae, | | | | Some symptoms of Vitamin B12 deficiency: |
| and sea vegetables are not reliable | | | | Confusion, anemia, loss of appetite, |
| sources of B12. That's because the | | | | diarrhea, fatigue, weakness, and poor |
| amount of B12 is generally quite small, | | | | balance. If you have any symptoms of B12 |
| varies widely from one brand or even | | | | deficiency, talk to your doctor. It |
| from one batch to another, and is often | | | | could be that you have some of these |
| analog B12 rather than the active type | | | | symptoms not just because you're old, or |
| our bodies need. If you tried to get all | | | | did drugs in the sixties, or you're |
| of your Vitamin B12 from these sources, | | | | going through menopause. It's important |
| you'd need ten times more than you could | | | | not to try self-diagnosis, since any of |
| possibly eat. | | | | these symptoms can be the result of a |
| Our research indicates that there have | | | | different serious condition. It's best |
| been few conclusive studies done in the | | | | to find out for sure. |
| area of vegetarian sources of B12. But | | | | The fact is, those who insist that you |
| there are plenty of wild theories. For | | | | can't possibly be getting enough Vitamin |
| example, it's been suggested that | | | | B12 as a vegetarian, are as likely to be |
| lifetime lacto-vegetarians in India | | | | deficient as you are. That's because B12 |
| don't have Vitamin B12 deficiencies, | | | | deficiency tends to be caused more often |
| because of all the B12 rich bugs and | | | | by poor absorption than by inadequate |
| bacteria in their food, in their cooking | | | | intake. If you want to know for sure |
| areas, etc. So feel free to eat lots of | | | | about your B12 status, get the blood |
| the iffy sources of B12, even bugs and | | | | tests done. |
| dirt. It's all good protein. Just don't | | | | But be warned. Conventional MD's |
| include them in your count :>) | | | | sometimes resist changing their minds. |
| Vegetarian Sources Of Vitamin B12: | | | | Let's say you have enough Vitamin B12 in |
| Milk, 8oz: 0.9mcg | | | | your diet, as well as other key |
| Yogurt, 8oz: 0.9mcg | | | | nutrients, and you have no health |
| Cheese, 1oz: 0.2mcg | | | | problems that would hinder absorption. |
| Egg, 1: 0.5mcg | | | | But your doctor is still giving you |
| Fortified cereals: read individual | | | | grief about being vegetarian. Maybe it's |
| labels | | | | time to vote with your feet, and look |
| Fortified milk substitutes: should also | | | | for a new doctor, one who is more tuned |
| be fortified with calcium and vitamin D | | | | in to vegetarian diet and alternative |
| - read individual labels | | | | health. |
| Fortified meat substitutes: read | | | | |