In Part 1 we discussed what Vitamin B12 is, why you could be deficient and reasons you may not absorb it from your food or supplements.
Food Sources of B12
Unlike some other B vitamins, B12 is not found in any plant food other than fortified cereals. It is, however, abundant in many meats and fish, and in smaller amounts in milk and eggs.
This makes it difficult for people following a strict vegetarian diet to get the necessary amount of vitamin B12.
92% Vegans had B12 deficiency
75% Vegetarians had B12 deficiency
Here are some foods high in Vitamin B12 (Click to learn more)
FOLIC acid -foods high in folic/folate can mask the signs of B12 deficiency. Vegans and vegetarians are at risk of not knowing they are deficient in B12 because they eat many foods high in folic/folate
A Tufts University Study states: ‘Vegetarians, the elderly, those who have had gastric bypass surgery, and those on long-term use of certain medications are at much higher risk for deficiency. This is due to reduced absorption and intake of B12 from food sources.’
Yes, it's the same type of yeast that’s used to bake bread and brew beer. I have to say I feel great when I have a beer! Could it be the B vits?
Now that I’ve done the research, it may be true.
From the American Journal of Clinical Nutrition:
‘Researchers have long known that a strict vegetarian diet -- one that excludes all animal products -- can lead to vitamin B-12 deficiency, and possibly heart disease. Now, new research suggests that even those who follow a more lenient vegetarian diet are also at risk.
'92% of the vegans they studied -- those who ate the strictest vegetarian diet, which shuns all animal products, including milk and eggs -- had vitamin B12 deficiency. But two in three people who followed a vegetarian diet that included milk and eggs as their only animal foods also were deficient. Only 5% of those who consumed meats had vitamin B12 deficiency.’
B12’s Best Buddy - Iron
It’s almost impossible to discuss B12, without mentioning Iron. As mentioned in Part I, your body needs B12 to form Red Blood Cells which transport oxygen (and Iron).
As mentioned previously, your liver stores B12, and it could be a few years before it’s depleted, after you reduce intake or have poor absorption.
Anemia due to lack of vitamin B12 develops gradually and allows the body to adapt a bit. You may not really be aware so a blood test for both iron levels and ferritin (stores of iron) will confirm. As you can see, symptoms are somewhat similar to low B12.
Symptoms of anemia include:
Low Vitamin B12 and low iron levels are causes of Anemia. Anemia is when you do not have enough healthy red blood cells to carry the oxygen you need around your body.
Pernicious anemia is due to vitamin B12 deficiency and an inability to absorb any form of vitamin B12 from the gastrointestinal tract.
Just a note - Vegetarian women have higher rates of IRON DEFICIENCY, especially during menstruation.
What are the best forms of B12 vitamins?
Since many people are deficient in B12 due to a ‘digestive’ issue, it makes sense to use a vitamin supplement that is guaranteed to bypass digestion and has high absorption. We discussed possible reasons for a lack of absorption in Part !.
Oral sprays and sublingual delivery systems are quite superior to pills and capsules including multivitamins.
1. MethylCobalamin – Active form of B12
The METHYL form of B12 called Methylcobalamin has a higher, longer lasting absorption since it does not require your body to convert it from Cyanocobalamin, the artificial, inactive form used in lower cost products.
Both of these delivery systems do not require water to take, but the oral sprays also do not require food to absorb since they are delivering only nutrients that are ‘ready to absorb’.
We recommend Vegan B12, and there seems to be more and more brands providing these days.
3. Easy to use anytime
Let’s face it, when you need energy, you need it NOW! Keeping B12 handy in the form of a spray or other quick use applications makes sense. Who needs to look for water or food to take their B12 for energy?
4. Dose 500-1000mcg are the most common supplement doses of B12.
If you are receiving Intravenous B12, your doses will be much higher, but monitored by a skilled nutrient repletion specialist with targeted therapy.
As you can see, B12 is truly a super-hero when it comes to energy production.
If you start with one vitamin, our vote is B12 as the best choice solution for life changes. After all, without natural energy, the quality of your life can really suffer. It is not an end-all but may just be the answer for many of your lifestyle solutions.
Use B12 for daily energy, staying well, sleeping better, bariatric wellness, travel support and positive aging. Be sure to also be eating foods with all the B vitamins, or take a high quality B complex, since B vitamins work as a family!
Article provided by SpectraSpray Global, a women owned and operated small business. Their vision is to change lives by providing oral sprays that absorb and work quickly.
They include B12 in many of their Lifestyle Kits because of how effective and foundational it is.
This information has not been evaluated by the FDA and is not intended to
diagnose, treat, prevent or cure any disease.