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Table of Contents
Introduction
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in the proper functioning of the nervous system and the bloodstream. It is one of the eight B vitamins and is essential for the maintenance of good health.
Vitamin B12 cannot be produced by the human body and must be obtained through dietary sources such as meat, fish, dairy products, and fortified cereals. If you are vegetarians or vegans, you may be at risk of vitamin B12 deficiency.
Importance of vitamin B12
In the nervous system, vitamin B12 helps to form the protective covering of nerves, known as the myelin sheath, and is involved in the synthesis of DNA, the genetic material of cells. Vitamin B12 also plays a role in the formation of red blood cells, which carry oxygen throughout the body.
A deficiency in vitamin B12 can lead to a range of health problems, including anaemia, neurological problems, and a weakened immune system. Symptoms of vitamin B12 deficiency can include fatigue, weakness, numbness or tingling in the hands and feet, and cognitive difficulties. Treatment for vitamin B12 deficiency usually involves B12 supplementation, either through oral supplements or injections.
Red meat is a traditional source of vitamin B12 which is becoming controversial
Red meat is a good source of vitamin B12, but it is also high in saturated fat and cholesterol, which are known risk factors for cardiovascular disease (CVD). However, the impact of overconsumption of red meat on health remains a debated issue. Some studies have suggested that a high intake of red meat may increase the risk of CVD, while others have found no significant association.
If red meat consumption might not be harmful, animal agriculture can have significant impacts on the environment, these impacts being difficult to ignore today and should induce a reduction in red meat consumption in the future.
For example, animal agriculture is a major source of greenhouse gas emissions, particularly methane and nitrous oxide, which are much more potent than carbon dioxide in terms of their warming effects on the atmosphere.
These farms require large amounts of water to raise and process animals, and the runoff from animal waste can pollute nearby water. Animal farms also require large amounts of land. This can lead to biodiversity loss, deforestation, habitat destruction, and soil erosion.
Finally, the widespread use of antibiotics in animal agriculture can contribute to the development of antibiotic-resistant bacteria, which can pose a serious threat to human health.
It can be argued that some animal farming practices, such as rotational grazing and regenerative agriculture, can have positive environmental impacts by improving soil health, promoting biodiversity, and reducing greenhouse gas emissions. However, these practices are not widely adopted yet.
For all these reasons, for those who consume red meat, it is recommended to do so in moderation and choose lean cuts, and to balance their diet with plenty of fruits, vegetables, whole grains, and other nutrient-dense foods.
In addition, there are many other sources of vitamin B12 available, such as fish, poultry, dairy products, and fortified plant-based foods and supplements.
Alternative animal-based source of vitamin B12
For those who consume animal products, dairy products are a good source of vitamin B12. Here are some of the dairy products that contain the most vitamin B12, we can recommend to people not suffering lactose intolerance or other conditions preventing them to eat these products:
- Yogurt: 1 cup of plain yogurt contains about 1.4 mcg.
- Skim milk: 1 cup of skim milk contains about 1.2 mcg.
- Swiss and Cottage cheese: 1 ounce of these cheeses contains about 0.95 mcg.
Alternatively, fish and other seafood are a good source of vitamin B12, with some varieties containing higher levels than others. Here are some of the fish that contain the most vitamin B12:
- Clams: 3 ounces of cooked clams contain about 84 mcg.
- Mackerel: 3 ounces of cooked mackerel contain about 15.3 mcg.
- Herring: 3 ounces of cooked herring contain about 8.7 mcg.
- Salmon: 3 ounces of cooked salmon contain about 4.9 mcg.
- Tuna: 3 ounces of cooked tuna contain about 2.5 mcg.
Be aware that some fish may contain high levels of mercury and other contaminants, so it’s important to consume fish in moderation and choose varieties that are lower in mercury, such as salmon and sardines.
Including vitamin B12 in the menu of vegans is more challenging
Vegans and vegetarians can have a harder time getting enough vitamin B12 because it is primarily found in animal-based foods. However, there are some plant-based foods that contain small amounts of this vitamin, and some vegan-friendly fortified foods and supplements that can help meet their B12 needs.
However, plant-based sources of vitamin B12 may not be as reliable or effective as animal-based sources, and it is recommended that vegans and vegetarians consider taking supplements or eating B12-fortified foods on a regular basis to ensure they are getting enough of this important nutrient.
We are listing here some sources of vitamin B12 recommended for vegans and vegetarians:
- Fortified plant-based milks: Many brands of plant-based milk, such as soy, almond, and oat milk, are fortified with B12.
- Some breakfast cereals are fortified with vitamin B12. Be sure to check the label for the B12 content.
- Nutritional yeast is a popular ingredient in vegan cooking and is sometimes fortified with B12.
- Some plant-based meat alternatives, such as veggie burgers and sausages, are fortified with B12.
- B12 supplements are widely available and can be taken orally or in the form of a sublingual tablet that dissolves under the tongue.
Taking vitamin B12 supplements, yes, but
The assimilation of supplements by the body can vary depending on the type of supplement, the dosage, and individual factors such as age, health status, and nutrient status. Here are some factors that can affect the assimilation of supplements:
Some supplements are more easily absorbed than others. For example, vitamins and minerals in their natural form, such as those found in whole foods, are generally more easily assimilated than synthetic forms.
Taking too high or too low of a dose can affect the assimilation of a supplement. In some cases, taking high doses of certain supplements can even be toxic.
Some nutrients can interfere with the absorption of others. For example, calcium can interfere with the absorption of iron, so taking calcium supplements and iron supplements at the same time may reduce the absorption of iron.
Individual factors such as age, health status, and nutrient status can affect the assimilation of supplements. For example, older adults may have reduced absorption of certain nutrients, including vitamin B12.
In general, supplements can be a useful way to fill nutrient gaps in the diet, but it’s important to choose high-quality supplements from reputable brands, follow the recommended dosage, and consult with a healthcare professional before taking supplements, especially if you have a medical condition or are taking medications.
We recommend to getting nutrients from whole foods to ensure optimal assimilation and health benefits.
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