The Top 10 Foods for Vitamin B12

The Top 10 Foods for Vitamin B12

Vitamin B12, also known as cyanocobalamin, is an essential nutrient in the family complex of the eight B vitamins. [1] Food is the primary source for this nutrient, with supplements being the secondary source for some people. Vitamin B12 is structurally the largest and most complex of all the vitamins known to man. Interestingly enough, vitamin B12 is integral to normal energy metabolism http://www.dreddyclinic.com/forum/viewtopic.php?f=119&t=33240 in all cells of the body as well as amino acid and fatty acid metabolism. Additionally, B12 is extremely important in a myriad of other vital physiological processes such as brain functionhttp://www.dreddyclinic.com/forum/viewtopic.php?f=34&t=33268 and nervous system health, myelin sheath health, blood formation, bone marrow health, and DNA synthesis/regulation.



A unique essential nutrient, vitamin B12 isn’t produced by plants, animals, or even fungi, instead being produced only by certain bacteria. Human requirements for vitamin B12 as set by the Daily Recommended Intake (DRI) are 2-3 micrograms/mcg per day to upwards of 4-7 micrograms/mcg per day. [2] Naturally-occurring sources of Vitamin B12 are found primarily in foods of animal origin and among fortified foods of vegetarian/vegan origin. If you are a practicing vegan, supplementation may be the best option for you to ensure you receive adequate to optimal daily intake.



Top 10 Food Sources of Vitamin B12

The majority of food sources for vitamin B12 are available from animal sources only. It is true that bacteria in soil http://www.dreddyclinic.com/forum/viewtopic.php?f=117&t=33435 may synthesize B12 and consumption of unwashed vegetables may provide trace amounts; yet, there is very little evidence as to how much of this is available to the body. [3] Keep in mind that the majority of these B12 foods, despite their high levels of the nutrient, contain their own concernshttp://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=33517. This is particularly true if the animal is raised in a conventional feedlot environment. Here are the highest non-vegan sources (and some plant sources) of vitamin B12:



1. Liver (Beef)

71 mcg per 3-ounce serving
Provides 2951% of DRI
114 calories

2. Mackerel

16 mcg per 3-ounce serving
Provides 667% of DRI
174 calories

3. Sardines

8 mcg per 3-ounce serving (most cans are 3-4 ounces ea.)
Provides 333% of DRI
189 calories

4. Fortified Cereals

5 mcg per cup
Provides 208% of DRI
160 calories

5. Red Meat

5 mcg per 3-ounce serving
Provides 208% of DRI
213 calories

6. Salmon

4 mcg per 3-ounce serving
Provides 167% of DRI
119 calories

7. Fortified Soy

2 mcg per 3-ounces serving
Provides 83% of DRI
45 calories

8. Milk

1.2 mcg per cup (8 fluid ounces)
Provides 50% of DRI
83 calories


9. Swiss Cheese

1 mcg per ounce
Provides 42% of DRI
108 calories

10. Yogurt

1 mcg per cup
Provides 42% of DRI
149 calories

The Take Home

The highest levels of B12 from vegan sources are often in the form of fortified grains, like breakfast cereals. While this can be a great way to receive the vitamin if you are a practicing vegan or vegetarian, most fortified grains are typically refined and sometimes filled with sugar. It is best for vegans and meat eaters alike to supplement with vitamin B12 http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33589, as eating meat is not always a guarantee for healthy vitamin B12 status. A vegan supplement, likeVeganSafe B12 http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33585, could be helpful for maintaining appropriate levels of the nutrient.

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References:

1. National Institutes of Health. Vitamin B12 http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. NIH Fact Sheet.

2. Institute of Medicine Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Cholinehttp://www.ncbi.nlm.nih.gov/books/NBK114310/. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. The National Academies.

3. Victor Herbert, MD, JD. Vitamin B-12: plant sources, requirements, and assay http://ajcn.nutrition.org/content/48/3/852.full.pdf+html. Am J Clin Nutr. September 1988 vol. 48 no. 3, 852-858.

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What is Vitamin B12?

What is Vitamin B12?

Vitamin B12, also known as cobalamin, is an essential nutrient that is a member of the B-complex vitamins. B12 is the largest and most structurally complex of all known vitamins. There are several forms of vitamin B12, all of which are termed “cobalamins” because they contain the trace mineral cobalt in their nucleus structure. Some forms of B12 are not immediately bioavailable and your body must use enzymes to convert them to a usable form. However, methylcobalamin and hydroxocobalamin (5-deoxyadenosylcobalamin) forms are highly bioavailable.



Where Can You Get Vitamin B12?

Your body doesn’t make vitamin B12, you need to get it through your diet or by supplementation. It’s found mostly in foods of animal origin such as meat, fish, and eggs. Even though only bacteria and archaea can synthesize B12, animals integrate B12 into their tissues via bacterial symbiosis, which is why animal foods are naturally the richest source of B12. Fortified foods and supplements are also common sources of the nutrient.



Why You Need Vitamin B12

Vitamin B12 plays an important role in a number of ways. The body functions that rely on adequate B12 include:

Brain and nervous system health via myelin sheath function
DNA synthesis
Red blood cell formation
Healthy cell metabolism (of nearly every cell in your body)
Cardiovascular health

Individuals with the MTHFR gene mutation may be at a higher risk for elevated homocysteine levels. When homocysteine levels are higher than normal, osteoporosis, blood clots, and atherosclerosis are common symptoms. Dietary intervention via vitamin B12 supplementation (as well as folate and B6) is necessary for bringing homocysteine levels back into balance. [1]



How Much Vitamin B12 Do You Need?

The Institute of Medicine and Food and Nutrition Board — the premiere scientific health bodies officially sanctioned by the U.S. government on matters of nutrient intake — set daily recommendations of vitamin B12 for normal adults at 2.4 mcg/day, with up to 3 mcg/day for pregnant and lactating women. [2]

Keep in mind these numbers are absolute minimums. Research suggests that average vitamin B12 intake among the U.S. population is ~3.4 mcg/day, clearly above the adequate recommended daily intake. [3] Regardless, due to digestion and absorption issues, disease status, and prescription medication interference, some data suggests a sizable number of the population is B12 deficient.

The typical human body can absorb up to 1.5 mcg of vitamin B12 from food, but supplementation has been shown to allow for higher absorption rates by bypassing the digestive process. Although some will tell you that humans store between 2 to 5 mg of vitamin B12 (mostly in the liver), which can last up to five years in the absence of daily intake, I wouldn’t advise taking that chance. [4]

Are You Vitamin B12 Sufficient or Deficient?

Despite a healthy and balanced diet, physiological (genetics, disease) and environmental (medications for diabetes, etc.) factors can interfere with normal B12 absorption for many people, leading to depletion or outright deficiency.

Blood level testing is the surest diagnostic method to assess if you are B12 deficient. Here is a general guideline to follow to determine whether or not you are vitamin B12 deficient:

180-914 ng/L – Normal high/low range
450+ ng/L – Healthy/Optimal
180-400 ng/L – Conditionally low levels
150-180 ng/L – Low levels where disease symptoms start

Depending on test results and potential concurrent symptoms, other simple follow-up blood tests which indirectly test for B12 status may be suggested, including homocysteine and methylmalonic acid/MMA (levels of these molecules rise when vitamin B12 deficiency-symptoms unfold, testing of which often allows for a more thorough assessment, in conjunction with B12 testing).

Symptoms of Vitamin B12 Deficiency

Below are just some of the overt symptoms of low levels and deficiency of this crucial vitamin.

- Pernicious anemia
- Neurological impairments such as depression, confusion, disorientation, schizophrenia, ADHD
- Memory loss, Alzheimer’s/dementia, Parkinson’s, brain fog, cognitive decline, brain shrinkage
- Peripheral neuropathy
- Bowel/urinary tract incontinence
- Paresthesia (tingling in the limbs)
- Fatigue
- Loss of balance
- Fatigue
- Alzheimer’s, dementia, cognitive decline and memory loss
- Multiple sclerosis (MS) and other neurological disorders
- Mental illness (depression, anxiety, bipolar disorder, psychosis)
- Cardiovascular disease
- Learning or developmental disorders in kids
- Autism spectrum disorder
- Autoimmune disease and immune suppression
- Cancer
- Male and female infertility

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7 Important Functions of Vitamin B12

7 Important Functions of Vitamin B12

t’s estimated nearly 40% of the American population suffers from B12 levels that are too low. [1] With low B12 levels, your brain doesn’t work quite right and more often than not you’re suffering from chronic fatigue. But vitamin B12 does more than just support healthy energy levels. Its multiplexity of functionality is mirrored in its wide range of health benefits. The question is, are you getting enough?



The Seven Most Important Functions of Vitamin B12

Many people receive vitamin B12 injections on a regular basis to provide a boost in their energy levels. While it’s true that B12 does support energy, that’s not the entire picture. Here’s 7 functions of vitamin B12 and why you need this crucial nutrient.



1. Supports Energy

Vitamin B12 plays a key role in how your body creates energy. It keeps your cells fed, happy, and healthy. Without it, your cells get hungry and you feel weak, tired, and like you’re dragging all the time. The nutrient releases energy into the cell and provides you with the appropriate balance you need for thinking and moving throughout your day.



2. Protects the Heart

Your heart and entire cardiovascular system needs B12. One of its jobs is to remove a dangerous protein called homocysteine from the blood. If homocysteine is allowed to roam through blood, it damages your arteries leading to inflammation and heart disease. Get enough B12 and you’ll keep homocysteine levels down and your heart happy.

3. Your Bones Need It

Studies have found patients with osteoporosis have higher levels of homocysteine and low levels of B12 than people with strong, healthy bones. [2] Could B12 be a viable adjunct to future osteoporosis approaches? If you suffer from osteoporosis or similar bone issues, speak to your doctor about getting your vitamin B12 levels tested.

4. Prevents Nerve Damage

Your nerves have a protective covering to keep them safe from toxins and free radicals in your blood. Without these coverings, called myelin sheaths, exposed nerves get damaged and may even die. These dead nerves disrupt signals to and from the brain and may play a role in nerve-related conditions. Vitamin B12 supports the way your body replenishes this protective covering.

5. Improves Mood and Outlook

Your brain uses a chemical called serotonin to regulate your mood. If you aren’t getting enough B12, you may find yourself feeling down. One study of diabetic patients experiencing side effects of depression from Metformin found those who took B12 enjoyed a more positive outlook. [3]

6. Protects Brain Health

Researchers have noted Alzheimer’s patients have much lower levels of B12 than those of a similar age who have sharp, clear memory. In the same way B12 helps protect nerve cells, it helps protect the myelin sheaths of brain cells that are often lacking in Alzheimer’s patients. Some research suggests that cobalamin deficiency may cause a type of dementia in elderly patients that is in fact reversible with the right nutritional intervention. [4] Read more