Vitamin B12

There is a lot of buzz surrounding vitamin B12 these days.  We see advertisements enticing us to come on if for B12 injections and find bottles of it on the shelf of every supermarket and nutrition store.  We are promised a boost in energy and assistance with weight loss but how do you know if it is right for you?  We're here to help you sift through that information so you can review your diet for adequate vitamin B12 intake.

Vitamin B12 is found primarily in animal products including milk, eggs, liver, fish and cheese.  The Recommended Dietary Allowance is 2.4 mcg/day which is equivalent to 3 ounces of canned tuna, 3 ounces lean hamburger beef or two cup of skim milk.  Vitamin B12 is not found naturally in plant-based foods which is why it is important for vegetarians and vegans to seek out fortified sources to meet their dietary needs.  A few of these sources include breakfast cereals, soy milk and veggie burger patties.  Nutritional yeast is also a great source of vitamin B12 for those on plant based diets.  Most people aren't familiar with using nutritional yeast in cooking but it pairs very well with savory dishes and can be added to smoothies. 

Now that we know where to find dietary B12 we can discuss it's importance in maintaining a healthy body.  Coenzymes derived from vitamin B12 are part of a metabolic function necessary for normal metabolism of cells.  This is especially important in the cells of the GI tract, bone marrow and nervous tissue.  Folate and vitamin B12 work in tandem to produce red blood cells and a breakdown in this team can lead to pernicious anemia (no, thank you!).

It is also important to note that vitamin B12 requires intrinsic factor, which is found in the stomach, to free it from food and allow absorption in the small intestine.  People living with gastric dysfunction or following gastric surgery may be at risk for vitamin B12 deficiency even if the eat adequate amounts daily.

So now we are aware why vitamin B12 is important in our diet.  Let's talk about the signs of B12 deficiency, they include pernicious anemia, poor vision, fatigue and memory loss.  Yikes, none of those sound like fun!  Well the good news is, you now know where to find good dietary sources of vitamin B12 and if you could be an individual at higher risk for deficiency.  If you are genuinely concerned you may have a vitamin B12 deficiency we recommend reviewing your dietary habits and speaking with your physician about your worries.  Seeking out the professional opinion and advice of qualified clinicians will help you to make the best decisions for a healthy life.