Primary plant sources of (inconsistent) natural B12:

-- sea plants (kelp)

-- sea algae (blue-green algae)

-- brewer’s yeast

-- fermented foods (tempeh, miso, tofu)

Fortified sources of B12:

-- fortified breakfast cereals

Bio-available sources of pharmaceutical B12:

1) cyanocobalamin

2) methylcobalamin

WHAT IS B12 FUNCTION IN THE BODY

1) Development of red blood cells

2) Development of nerve cells (particularly, the myelin sheath that encompasses the nerve fiber)

3) Helps with the synthesis of protein and the processing of carbohydrates and fats

SIGNS OF B12 DEFICIENCY

1. large, immature red blood cells

2. a creeping paralysis of the nerves and muscles

3. smooth tongue

4. hypersensitive skin

CONSEQUENCES OF B12 DEFICIENCY

Vitamin B-12 is needed to make red blood cells, DNA, and is in all the genetic material in the cells. It is bound to the protein in the food that you eat. Stomach acid releases the B-12 from the protein during digestion. Once released, B-12 combines with intrinsic factor (a substance produced in the stomach) before being absorbed into the blood stream.

A deficiency of vitamin B-12 can cause: anemia. Immature red blood cells cannot carry sufficient oxygen to the tissues. Therefore, frequent feelings of being tired or fatigued would be common for someone with a vitamin B-12 deficiency. Folic acid can correct the anemia thus masking the B-12 deficiency. Permanent nerve damage can occur if the B-12 deficiency is not corrected. A physician should be consulted in any instance where anemia is suspected.

A deficiency in vitamin B-12 may be involved in the development of dementia in older adults and is also involved in problems maintaining balance.

People who are not able to absorb the vitamin B-12 that they eat and strict vegetarians who do not eat red meats (beef), fish, eggs, milk or milk products, or B-12 fortified foods are at high risk of developing a vitamin B-12 deficiency. The body needs a tiny bit of this vitamin on a regular basis. Vitamin B-12 is easily destroyed in the microwave. Symptoms of deficiency in adults may take years to become noticeable because the liver stores B12 for later use. However, symptoms of poor neurological development in children and breast-fed infants of women who follow a strict vegetarian diet can show up quickly.

The best natural source for vitamin B-12 is beef liver. Other good sources from highest amounts to least are: trout, salmon, beef, haddock, clams, tuna canned in water, and with much lesser amounts in milk, yogurt, cheese, eggs, pork and chicken. Plant foods such as kelp, blue-green algae, brewer’s yeast, and fermented foods (tempeh, miso, tofu) are also sources of B12 but none can be counted on for consistency.

For those who cannot supply their body’s need for vitamin B-12 from natural sources, fortified soy milk or a supplement taken under the supervision of a doctor may be an acceptable alternative. The need for these is considered rare.

Nutritional deficiencies of vitamin B12 are extremely rare, occurring:

1) from an inability of the body to absorb the vitamin

2) in strict vegetarians who do not eat any animal products

3) in elderly people

4) in people with certain diseases like HIV, Crone disease, kidney disease, etc.

It is important to be able to recognize the signs of B12 deficiency because if left untreated, permanent neurological damage can occur.