B12: more than just a vitamin

Especially people starting out as vegetarians frequently ask the question 'Do I get down enough B12?'. The answer is not that simple, as it varies from person to person how much B12 you need and absorb. For a start, here are a few guidelines that may help you.

Vitamin B12 or cobalamin is an important vitamin for your body. It is produced by specific bacteria, fungi and algae. The vitamin is found in the soil and in water, but also in the digestive systems of people and animals. Unfortunately, we do not absorb the B12 our body produces, so we have to get down this much-needed substance through our food.

The usefulness of B12

B12 is essential for a wide range of processes in our body. The vitamin takes care of the proper production of DNA, the digestive system, the absorption of nutrients and the synthesis of new proteins. Moreover, it plays an important role in sleeping and eating disorders, mental functions, immunity against diseases, reproduction, development in children and even our emotional balance.

Rich sources of B12

The most important source for B12 is meat, but eggs and dairy products contain this vitamin too. All the same, dieticians advise ovo-lacto vegetarians (who eat eggs and dairy products) to take B12 supplements, as their values are often too low. This is certainly true for vegans as well, who refrain from all animal products.
There are all kinds of supplements to choose from, such as pills, injections or drops. Supplements that only contain B12 are most efficient. If you would rather not take supplements, you can eat foods fortified with this vitamin, such as some brands of cereals, soy products and fruit juices. It is is easy to verify which is which if you read the packaging. Although sea weeds are often said to be a rich source of B12, it is a pity they contain an inactive version of the vitamin, which, on the contrary, prevents the absorption of active B12. This is also true for tempeh, miso and other fermented products.

Killjoys

Swallowing a B12 pill daily is not a guarantee that your body actually absorbs it as well. First of all, there have to be sufficient calcium and folic acid in your body. Secondly, your small intestine and thyroid gland have to function well, and then there is the fact that pregnant women have more difficulty absorbing the vitamin.

Likewise, there are killjoys such as alcohol, drugs, medicine, caffein and cigarets and, as if they are not enough, vitamin C is also fatal for the absorption of B12, if both vitamins are absorbed in great quantities at the same time. Consequently, it is not a great surprise that meat-eaters occasionally have a B12 deficiency as well.

Test

In case of doubt, you had better consult your family doctor to have your B12 value tested. The best test is the MMA (Methulmalonic Acid) test, which can be done by taking blood or urine samples.

A latent deficiency

A temporary deficiency is not desastrous in itself, as the liver and the kidneys store a small stock of it, which is recycled by your body in an emergency. For that reason it may take a few years before its symptoms are visible. Nevertheless, the problems that arise in case of a protracted deficiency are serious.

Possible symptoms in case of a deficiency

Fatigue
Digestive problems and poor appetite
Nausea
Absence of menstruation
Numbness or a tingling sensation in hands and feet
Sore tongue
Memory loss
Remarkable changes in behaviour
Paranoia
Hyperactive reflexes
Upper airway infections
Impotence
Anaemia
Eating and sleeping disorders
Depression

Sources: www.todio.nl