Vitamin B12- 10 best natural sources and advantages

Vitamin B12 is also known as anti Pernicious anemia vitamin. It is unique vitamin synthesized only by micro-organisms and not by animals and plants. B12 is present in the diet inbound form of protein. B12 is liberated by the enzyme (acid hydrolysis) in the stomach.

The Dietary source of B12 is known as the Extrinsic factor of the castle. The stomach secretes a special protein called the intrinsic factor (IF). Intrinsic factor protects B12 against its uptake and use by bacteria after converting B12 to methylcobalamin in mucosal cells. It is then transported in the circulation in the bound form to proteins namely transcobalamins.

Methylcobalamine  which is in excess taken up by liver converted to deoxyadenosyl  B12 and stored in this form.

10 best natural sources of vitamin B12

Mostly vitamin B12 found in animal sources abundantly and very little in plant sources. Also, the bio-availability of animal sources is more than plant sources.

• Liver

Edible animal liver is the richest source of almost all nutrients like vitamin A, D, E, K, iron, etc. So there is no exception for Vitamin B12. The approx value of B12 in the liver is 18.7mcg per 100gms.

• Fish

Fish like salmon, tilapia are rich sources of B12. 100 gm salmon contain 2.8 mcg, 100 gm tilapia contains 1.9 mcg, 100 gm tuna contains 2.4 mcg, 100 gm herrings contain 18.7 mcg.

• Shell fish

Shellfish like crab, oyster, mussel, clam are excellent sources of vitamin B12. Shellfish are also rich in essential minerals like iron, zinc, and selenium. Among shell fish clams are richest source of vitamin B12.

• Egg

Vitamin B 12 found in egg yolk. It doesn\’t find in the white part of the egg. Having a whole boiled egg is more beneficial for better absorption of B 12 because egg white contains protein, which assists the absorption of vitamin B12. 100 gm of a boiled egg contains 1.1 mcg of vitamin B 12. though egg contains a good amount of vitamin B 12 almost 46 percentage of the daily value, it absorbs only less than 9 percent compared to other animal sources.

• Red meat

Red meat is a superior source of vitamin B 12, especially beef liver. The grass-fed beef is more b 12 rich than grain-fed because of the more microbial load of grass.

• Poultry

The B 12 content of poultry totally depends on the diet of birds. If birds eat insects, soil, and grass in their diet, it is naturally rich in vitamin B12. Poultry farm chicken is fortified with B12.

• Dairy products

Vitamin B12 found in dairy products like milk cheese, yogurt. as a camper to whole milk. Vitamin B12 found in yogurt and cheese in more quantity due to its microbial activity during fermentation.

• Fortified foods

Fortified foods like fortified breakfast cereals , fortified almond milk ,soy milk are blessing for vegans with vitamin B 12 deficiency.

• Fermented food

Vitamin B 12 is naturally found in animal products. But can be added to food through fermentation.

As we said previously Vitamin B 12 is only produced by a microorganism and in fermentation microorganism like Lactobacillus reuteri produces B12 and folate.

So, having plenty of fermented food in the diet fulfills requirement B 12 in vegetarian people.

• Algae

Some edible algae contain a considerable amount of vitamin B12. Most of them are not suitable for human consumption like spirulina contains pseudo vitamin B-12 which is inactive in humans. Cyanobacteria are not suitable for use as a Vitamin B 12 source, especially for vegans.

• Nutritional Yeast

Nutritional yeast is different from baker\’s yeast and brewer\’s yeast. Nutritional yeast is inactivated yeast so it doesn\’t grow like baker\’s yeast and no leavening ability. As its name suggests it is packed with nutrition especially vitamin B12, selenium, zinc, etc. To increase its B12 content some time it is fortified with B12.

For vegans, nutritional yeast is a good source of B12. But if you are severely deficient with B12 then consult your doctor or dietitian.

Certain plants do not contain vitamin B12. A Swiss researcher Dr. A. Mozafar found vitamin B12 in soybean, barley, and spinach however the levels available were higher in organically grown crops.

A variety of foods and their B12 levels per serving are listed in Table below

Function of vitamin B12

• Important for the normal function of the brain and the nervous system
• Formation of red blood cells
• Synthesis and Regulation of DNA
• Synthesis of fatty acid
• Energy production

Recommended Dietary Allowance of Vitamin B12

Below chart shows the recommended dietary allowance for Vitamin B12

Women	2.5microgram / day
Pregnant women	2.5+0.25 microgram / day
Lactation	2.5+1.0 microgram / day
Man	2.5 microgram /day
Infants (0 -12 months)	1.2microgram /day
Children (1-6years)	1.2 microgram/ day
Children (7 -18 years)	2.5 microgram / day

Causes of deficiency of Vitamin B12

B12 deficiency can occur in both vegetarian and non-vegetarian too.  Because it\’s more about the ability of absorption and healthy gut than B12 deficient diet.

Diet is a very rare cause of B12 deficiency. If so then every vegetarian person on this earth should be B12 deficient but it\’s not like that. It\’s true that B12 found in animal products only and not in plants. The deficiency because of diet is most common in the low socioeconomic  group

The milk and its products are good sources of B12 which provide us at least daily requirements if we taking them on a regular diet in good quantity. And in case of severe deficiency can recommend supplementation and b12 fortified foods.

Before you start with B12 deficiency treatment you should aware of the root cause of B12 deficiency.

After knowing the cause of deficiency, correct treatment can be given and perfect results can be achieved.

• Terminal ileum resection

Some studies have been shown that patients with Crohn\’s disease who have terminal ileum resection are at risk of vitamin B12 malabsorption. Particularly patients with 20-60 cm terminal ileal resection are at high risk of developing vitamin B12 deficiency.

People with terminal ileal resection, less than 20 cm are not at risk of developing Vitamin B12 deficiency.

• Bacterial overgrowth

Small intestinal bacterial overgrowth (SIBO) means excessive bacteria in the small intestine. It can be lead to malabsorption of vitamin B12 resulted in megaloblastic anemia.

• Infection

The most common infection leading to vitamin B12 deficiency is caused by fish tapeworm diphyllobothirium lactam. It resides in the intestine and takes vitamin B12 for its own metabolism.

• Destruction

Vitamin B12 may be destroyed by the certain elements in diet like nicotine and cyanide  in tobacco.

• Malabsorption

This is the most common cause of vitamin B12 deficiency. The absorption and assimilation of B12 are very complex, multi-step processes, and problems in any one step hinder the whole process of absorption. Like low acid production in case of use of too many antacids.

The acid of the stomach help in the release of B12 from the food complex. So lower acid production lowers the production of B12 absorption.

Pancreatic disease leading to failure protection of proteases breakdown the B12 R complex.

Low pH in the small intestine due to acidic foods.This would inhibit the release of B12,from complex.

• Lack of intrinsic factor

This is the most common cause of B12 deficiency. It may be due to surgical resection of the stomach. Another cause can be pernicious anemia. It is an autoimmune disease and atrophic gastritis.

Other causes of malabsorption are alcohol, drug aspirin contraceptive pills, antacids, anticonvulsants, potassium supplements.

Whenever you start with your B12 supplement treatment, deworming is necessary under medical advice for good results.

Symptoms of Vitamin B12 deficiency

• Hair loss
• Megaloblastic anemia
• Dementia
• Irritability
• Depression
• Psychosis
• Alterations in mood
• Tongue soreness
• Reduce apatite
• Fatigue
• Numbness and tingling in hand and feet

Note There are no significant evidence s are found which can prove that B12 help in weight loss.

How to check the deficiency of Vitamin B12?

The normal range of B12 may vary slightly lab to lab. But Normal serum levels for  vitamin B12 is-

Normal range -200  – 900 pg/ml

Boarder line -200-300 pg /ml

Below boarder line -200pg /ml

Below boarder line may require some more test needs to do.

Your physician may recommend test for folate also. Because low folate level shows same symptoms as low vitamin B12.

Hair loss and B12 deficiency

Vitamin B12 plays a significant role in hair growth as it play important role in red blood cell production, synthesis, and regulation of DNA.

If your vitamin B12 deficient-then there is no proper production of red blood cells. Which carry oxygen and blood supply to hair follicles results in hair loss.

Vitamin B12 is also associated with the synthesis of DNA. Whenever a hair reproduces, It makes a copy of DNA therefore to avoid hair loss and continue with hair growth Vitamin B12 is essential.

Excess of Vitamin B12

There is no such toxicity that occurs as vitamin B12 is a water-soluble vitamin. Extra quantity will be excreted through urine. In rare cases, skin rash and itching may occur.

Who is at risk of B12 Deficiency?

• The old-age population is mostly prone to vitamin B12 deficiency.
• The vegetarian people who lack dairy and products in regular diet
• The people with digestive tract disorder.

 

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