How Vegans Get Their Vitamin B12

Lack of energy, reduced concentration and less focus in our lives these are symptoms of vitamin B12 deficiency. For most people, getting enough B12 simply means eating enough foods that contains B12. B12 is abundant in many animal products, including beef liver, milk and eggs. The association of vitamin B12 with animal foods such as fish, meat, poultry, eggs, milk and dairy products has helped create the myth that this vitamin can only be obtained from these foods and that a


vegetarian or vegan diet provides a substandard amount. Consequently B12 has become a contentious issue. Concerns that vegetarians, and especially vegans, are at risk of B12 deficiency prevail even though the evidence suggests the meat-eating elderly are by far the group most likely to be deficient in B12.

Some recent studies have shown that B12 deficiencies are actually more prevalent or as prevalent in people on a standard American diet. With maybe two thirds of the population flirting with B12 deficiencies. Furthermore, research suggests that the B12 present in meat, poultry and fish is not  easily absorbed. B12 from meat is bound to animal protein. In order to absorb this form of B12 gastric secretions are required to remove the animal protein and release the B12.

For vegans B12 can be obtained from many everyday food items that are fortified such as veggie burger and sausage mixes, yeast extracts, vegetables stocks, margarines, breakfast cereals and soya milks. B12 produced by bacteria (used in fortified foods) is not bound in the way like B12 from meat and so is easier to absorb.

However even the levels of B12 in animal meat and milk can be a concern. B12 in milk is depleted by sterilization (pasteurization or ultra-heat treatment). Most farm animals are fed corn or grain grown on sterilized soil supplemented by inorganic NPK (nitrogen, phosphorus, potassium) fertilizers – soil that is likely devoid of the B12 producing bacteria. And modern factory farmed animals are pumped full of antibiotics which may inhibit the B12 producing bacteria in their guts.

So,choosing  vegan diet is still a better choice.

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What Is Vitamin B12?

Vitamin B12 is a water-soluble vitamin that belongs to the B-complex group of vitamins, is also known as cobalamin. It was discovered in the 1940s as a cure for pernicious anemia. It helps the other B vitamins in the conversion of glucose into energy. This vitamin is important for our metabolism and the efficient functioning of our central nervous system which includes our spinal cord and brain. This is directly tied to another important function of vitamin B12, which is the formation of red blood cells. It also plays a vital role in our DNA synthesis. In short, B12 is responsible for the efficient functioning of several critical processes in our body. Without it, we would be in serious trouble.

B12 deficiency

B-12 deficiency can cause a type of anemia that is characterized by fewer but larger red blood cells. Other effects include walking and balance disturbances, a loss of vibration sensation, confusion, and, in seriously advanced cases, dementia. Since the body requires B12 to an inadequate supply of B12 can expose nerves to damage.

Symptoms of B-12 deficiency and B-12-related anemia include:

·         Feeling tired or weak

·         Pale appearance to the lining of lower eyelids

·         Palpitations, fast or irregular heart beat.

·         Faintness and breathlessness.

·         Hair loss

·         Bruising that occurs without reason

·         Dizziness

·         Long or unusually heavy menstrual periods

Several reports single out vegetarians, and particularly vegans, as a high risk group for vitamin B12 deficiency. One extensive UK study described the nutrient intakes of over 65,000 people including 33,883 meat-eaters, 10,110 fish-eaters, 18,840 lacto-ovo vegetarians and 2,596 vegans. This EPIC-Oxford cohort currently includes the largest number of vegetarians than any comparable study in the world. The study concluded that vegans had the highest intakes of fibre, vitamin B1, folate, vitamin C, vitamin E, magnesium and iron, and the lowest intakes of retinol, vitamin B12, vitamin D, calcium and zinc. But this does not necessarily mean they were deficient in any of these nutrients.
Furthermore, the study acknowledged that the actual intakes of B12 and calcium might now be higher because the number of foods fortified with B12 has increased in recent years. It may be that vegetarians and vegans have gained an advantage in that they are used to routinely consuming B12-fortified foods and are therefore less likely to experience B12 deficiencies associated with age-related gastrointestinal conditions.

Numerous studies now demonstrate that any actual deficiencies of B12 in a vegetarian or vegan diet are usually due to poor meal planning. While vitamin B12 may be the nutrient most likely to be missing from a vegetarian or vegan diet, meat remains an optional rather than essential constituent of the diet as a wellbalanced vegetarian or vegan diet can support normal growth and development.

The Benefits We Can Get From Vitamin B12
To better appreciate the role of vitamin B12 in our health, we have to know what it can do for our system. Here are some of the benefits we can enjoy if we have healthy levels of vitamin B12 in our system.

• Healthy Functioning of Your Body – if there are sufficient amounts of vitamin B12 in your system, the formulation of red blood cells will be at its optimum. This means a well regulated metabolism and a well-maintained central nervous system.
• Improve Your Energy And Increase Your Stamina – the right amount of vitamin B12 will increase the delivery of oxygen in your system – resulting in increased energy and stamina for doing physical work.
• Helps You To Avoid Depression – vitamin B12 works together with a compound that produces serotonin – thus reducing the incidence of depression. This is very helpful to the elderly, whose production of serotonin is typically low.
• Minimizes The Risks Of Heart Disease, Strokes, Alzheimer’s and Osteoporosis – if you have sufficient amounts of vitamin B12 in your system, it will reduce the risks for these serious health conditions because it will control the level of homocysteine which is partly responsible for the increase of these diseases.
• Prevents Cataracts – the right amounts of B12 will prevent cataracts form getting worse and improve the vision of those who have normal eye conditions. Vitamin B12 protects the eye lens, preventing the development of cataract.
• Can Increase Your Sperm Count – records show that men whose sperm counts were low have been able to increase their sperm counts when they took supplemental amounts of vitamin B12 in their daily diet.
• Overall Improvement In Your Health – studies show that many common as well as serious diseases, like Alzheimer’s, memory loss, sleep disorders, tendonitis, allergies, asthma, etc. were reduced and even eliminated with an adequate intake of vitamin B12.

Where vegans Can Get Vitamin B12?
There are a lot of sources of vitamin B12. You can get it from the fortified foods that you eat, and if you are in need of an increased amount within a short period of time, there are vitamin B12 supplements you can take. Here are some good sources of vitamin B12

1)  Sources of Vitamin B12 for Vegan
B12 is an exceptional vitamin. It is required in smaller amounts than any other known vitamin.  It has been suggested that three micrograms per day from fortified foods (or 10.0 micrograms per day from a supplement if you don’t eat fortified foods) should ensure an adequate intake of B12. There are many vegan foods fortified with B12. They include non-dairy milks, meat substitutes, breakfast cereals, and one type of nutritional yeast. To ensure that you get enough vitamin B12 become a label reader! If the food is fortified then B12 will be listed in the list of ingredients (how much is present will be given in the nutritional information). Check the nutritional information on the label of fortified foods to ensure that you are getting sufficient B12; it is quite easy to attain the target of three micrograms of B12 per day using fortified foods. Frequent use of fortified foodswill ensure an adequate intake for most healthy people.

2) Vitamin B12 Supplements
There are different vitamin B12 supplements. Each offers a distinct advantage over the others. What will be suitable for you will depend on your budget, needs, health condition and preference.

• Vitamin B12 Tablets, Pills and Capsules – they are the cheapest among all the vitamin B12 supplements. But as the absoption is quite low, the real cost can be quite high.
• Sublingual B12 – this is introduced under your tongue, and is more expensive than pills, tablets and capsules but,you can get relief quicker. The greater absorption (near 100%) makes them the most cost effectiev form of B12.
• Vitamin B12 Patches – they are attached to your skin and are one of the most expensive options. Useful for those who have trouble in absorbing vitamin B12.
• Vitamin B12 Injections – This is not commonly administered and should only be done under the supervision of a health provider. It is very useful for those that have serious B12 deficiencies.

For more concern how to plan your healthy and nutritious vegan diet, here some great books that we recommended to you !

Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet
More and more people are being motivated to become vegans because of the impact of their nutritional choices on their health, the environment, animal rights, and human hunger. As registered dietitians, Davis and Melina are well-qualified to provide the latest information on:
how a vegan diet can protect against cancer, heart disease, and other chronic illnesses getting all the protein you need without meat meeting your needs for calcium without dairy products what vegans need to know about B12 why good fats are vital to healthy and how to get them balanced diets for infants, children, and seniors pregnancy and breast-feeding tips for vegan moms considerations for overweight, underweight, and eating disorders achieving peak performance as a vegan athlete how to deal gracefully with a non vegan world. More information .....

Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet

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Are you considering going vegan, but you're not sure how to start? Are you already committed to an animal-free diet, but are unclear about how to get proper nutrients? Vegan for Life is your comprehensive, go-to guide for optimal plant-based nutrition. Registered dietitians and long-time vegans Jack Norris and Virginia Messina debunk some of the most persistent myths about vegan nutrition and provide essential information about getting enough calcium and protein, finding the best supplements, and understanding the "real deal" about soy. Covering everything from a six-step transition plan to meeting calorie and nutrient needs during pregnancy and breastfeeding, Vegan for Life is the guide for aspiring and veteran vegans alike, complete with an easy-to-use food chart, tasty substitutions, sample menus, and expansive resources. More Information .....

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Vitamins, Herbs, Minerals, & Supplements: The Complete Guide
This book to be quite helpful. It provided natural sources, effects, deficiency and overdose symptoms, side effects, warnings, and toxity. This ranged from generally safe for adults under 45 to slightly dangerous or do not take. Side effects of an overdose ranged from none known, diarehha to coma. I looked up several different things and they were all there. This is a reference guide, not a how-to. I like having a balance to whatever marketing information is out there
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Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

The thrive diet is a long-term eating plan to help all athletes (professional or not) develop a lean body, sharp mind, and everlasting energy. As one of the few professional athletes on a plant-based diet, Brendan Brazier researched and developed this easy-to-follow program to enhance his performance as an elite endurance competitor.

Brazier clearly describes the benefits of nutrient-rich foods in their natural state versus processed foods, and how to choose nutritionally efficient, stress-busting whole foods for maximum energy and health. Featuring a 12-week meal plan, over 100 allergen-free recipes with raw food options--including recipes for energy gels, sport drinks, and recovery foods--and a complementary exercise plan, The Thrive Diet is "an authoritative guide to outstanding performance" (Neal D. Barnard, M.D., Physician's Committee for Responsible Medicine).
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The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health
Referred to as the "Grand Prix of epidemiology" by The New York Times, this study examines more than 350 variables of health and nutrition with surveys from 6,500 adults in more than 2,500 counties across China and Taiwan, and conclusively demonstrates the link between nutrition and heart disease, diabetes, and cancer. While revealing that proper nutrition can have a dramatic effect on reducing and reversing these ailments as well as curbing obesity, this text calls into question the practices of many of the current dietary programs, such as the Atkins diet, that are widely popular in the West. The politics of nutrition and the impact of special interest groups in the creation and dissemination of public information are also discussed
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Forks Over Knives: The Plant-Based Way to Health
Their answer? Eat a whole-foods, plant-based diet—it could save your life. It may overturn most of the diet advice you’ve heard—but the experts behind Forks Over Knives aren't afraid to make waves. In his book Prevent and Reverse Heart Disease, Dr. Caldwell Esselstyn explained that eating meat, dairy, and oils injures the lining of our blood vessels, causing heart disease, heart attack, or stroke.
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