On Sep 30, 11:45 am, "nemo" > wrote:
> "@@^>" > wrote in message
>
> ...
>
> >http://veganoutreach.org/health/b12letter.html
>
> > An Open Letter from Health Professionals and Vegan Organizations
> > What Every Vegan Should Know aboutVitaminB12
> > Very lowB12intakes can cause anemia and nervous system damage.
>
> > The only reliable vegan sources ofB12are foods fortified withB12
> > (including some plant milks, some soy products and some breakfast
> > cereals) andB12supplements.VitaminB12, whether in supplements,
> > fortified foods, or animal products, comes from micro-organisms.
>
> > Most vegans consume enoughB12to avoid anaemia and nervous system
> > damage, but many do not get enough to minimize potential risk of heart
> > disease or pregnancy complications.
>
> Specifically, pernicious anæmia and sub-acute degeneration of the spinal
> cord - hence the wobbly gait. I've not heard of lack ofB12causing heart
> disease - but just in case . . .
>
> I've been Vegan for 46 years now and recently had it *proved* by a means of
> a Stressed Nuclear Perfusion Scan (not a pleasant experience) that my
> coronary arteries are in first-class shape. And with my family's history of
> Coronary Heart Disease, that's quite an achievement!
>
> The pain I'd been getting was labelled Osopageal Spasm, and even that's
> cleared up now I've finally retired. ) Must have been stress-related.
>
>
>
> > To get the full benefit of a vegan diet, vegans should do one of the
> > following:
>
> > eat fortified foods two or three times a day to get at least three
> > micrograms (mcg or mg) ofB12a day or
>
> mg means milligram, not microgram. You'll find the µ for µg in charmap.exe.
> Hitting ALT+0181 should produce it as well.
>
> > take oneB12supplement daily providing at least 10 micrograms or
>
> The body requires 3µg per day but it's poorly absorbed. At a lecture I
> attended organised by the (UK) Vegan Society many years ago, a professor
> told us that to be on the safe side, we need to take at least 250 µg a day.
> I take 333µg to be sure. (1/3 of a 1mg tablet) 2mg is a bit over the top,
> although it'll cause no harm, except perhaps to your wallet.
>
> Just trying to help . .
>
> Nemo.
> Ohhhh! It's really like being in heaven, to retire in 2007!!
>
>
>
> > take a weeklyB12supplement providing at least 2000 micrograms.
> > If relying on fortified foods, check the labels carefully to make sure
> > you are getting enoughB12. For example, if a fortified plant milk
> > contains 1 microgram ofB12per serving then consuming three servings
> > a day will provide adequatevitaminB12. Others may find the use of
> >B12supplements more convenient and economical.
>
> > The less frequently you obtainB12the moreB12you need to take, as
> >B12is best absorbed in small amounts. The recommendations above take
> > full account of this. There is no harm in exceeding the recommended
> > amounts or combining more than one option.
>
> > Good information supports vegan health, pass it around.
>
> > If you don't read another word aboutB12, you already know all you
> > need to know. If you want to know more, read on.
>
> > This information sheet was prepared by Stephen Walsh, a UK Vegan
> > Society trustee, and other members of the International Vegetarian
> > Union science group (IVU-SCI), in October 2001.
>
> > This information may be freely reproduced but only in its entirety
> > (list of endorsers may be omitted). Endorsers include:
>
> > EVA - Ethisch Vegetarisch Alternatief, Belgium
> > Farm Animal Reform Movement (FARM)
> > People for the Ethical Treatment of Animals
> > Vegan Action, US
> > Vegan Outreach, US
> > The Vegan Society, (UK)
> > Paul Appleby, medical statistician, UK
> > Dr Luciana Baroni, MD, Neurologist-Geriatrician, President of Società
> > Scientifica di Nutrizione Vegetariana, Italy
> > Amanda Benham, RD, Australia
> > Dr Glynis Dallas-Chapman, MB, BS, UK
> > Brenda Davis, RD, Co-author of Becoming Vegan and former Chair of the
> > Vegetarian Nutrition Dietetic Practice Group of the American Dietetic
> > Association
> > Dr William Harris, MD, USA
> > Alex Hershaft, PhD, President, FARM
> > Stephen R. Kaufman, MD, USA
> > Dr Gill Langley, MA PhD MIBiol, author of Vegan Nutrition, UK
> > Vesanto Melina, MS, RD, Co-author of Becoming Vegan,
> >www.nutrispeak.com
> > Virginia Messina, MPH, RD, Co-author of the Dietitian's Guide to
> > Vegetarian Diets, vegrd.com
> > Jack Norris, RD, Vegan Outreach director and author of Staying a
> > Healthy Vegan and aB12Review
> > Dr John Wedderburn, MB, ChB, Founder of the Hong Kong Vegan Society
> >VitaminB12and Vegan Diets
> > Lessons from history
> >B12is an exceptionalvitamin. It is required in smaller amounts than
> > any other knownvitamin. Ten micrograms ofB12spread over a day
> > appears to supply as much as the body can use. In the absence of any
> > apparent dietary supply, deficiency symptoms usually take five years
> > or more to develop in adults, though some people experience problems
> > within a year. A very small number of individuals with no obvious
> > reliable source appear to avoid clinical deficiency symptoms for
> > twenty years or more.B12is the onlyvitaminthat is not recognized
> > as being reliably supplied from a varied wholefood, plant-based diet
> > with plenty of fruit and vegetables, together with exposure to sun.
> > Many herbivorous mammals, including cattle and sheep, absorbB12
> > produced by bacteria in their own digestive system.B12is found to
> > some extent in soil and plants. These observations have led some
> > vegans to suggest thatB12was an issue requiring no special
> > attention, or even an elaborate hoax. Others have proposed specific
> > foods, including spirulina, nori, tempeh, and barley grass, as
> > suitable non-animal sources ofB12. Such claims have not stood the
> > test of time.
>
> > In over 60 years of vegan experimentation onlyB12fortified foods and
> >B12supplements have proven themselves as reliable sources ofB12,
> > capable of supporting optimal health. It is very important that all
> > vegans ensure they have an adequate intake ofB12, from fortified
> > foods or supplements. This will benefit our health and help to attract
> > others to veganism through our example.
>
> > Getting an adequate amount ofB12
> > National recommendations forB12intakes vary significantly from
> > country to country. The US recommended intake is 2.4 mcgs a day for
> > ordinary adults rising to 2.8 mcgs for nursing mothers. The German
> > recommendation is 3 mcgs a day. Recommended intakes are usually based
> > on 50% absorption, as this is typical for small amounts from foods. To
> > meet the US and German recommendations you need to obtain sufficient
> >B12to absorb 1.5 mcgs per day on average. This amount should be
> > sufficient to avoid even the initial signs of inadequateB12intake,
> > such as slightly elevated homocysteine and MMA levels, in most people.
> > Even slightly elevated homocysteine is associated with increased risk
> > of many health problems including heart disease in adults,
> > preeclampsia during pregnancy and neural tube defects in babies.
>
> > Achieving an adequateB12intake is easy and there are several methods
> > to suit individual preferences. Absorption ofB12varies from about
> > 50%, if about 1 mcg or less is consumed, to about 0.5% for doses of
> > 1000 mcgs (1 mg) or above. So the less frequently you consumeB12, the
> > higher the total amount needs to be to give the desired absorbed
> > amount.
>
> > Frequent use of foods fortified withB12so that about one microgram
> > ofB12is consumed three times a day with a few hours in between will
> > provide an adequate amount. Availability of fortified foods varies
> > from country to country and amounts ofB12vary from brand to brand,
> > so ensuring an adequateB12supply from fortified foods requires some
> > label reading and thought to work out an adequate pattern to suit
> > individual tastes and local products.
>
> > Taking aB12supplement containing ten mcgs or more daily provides a
> > similar absorbed amount to consuming one mcg on three occasions
> > through the day. This may be the most economical method as a single
> > high potency tablet can be consumed bit by bit. 2000 mcgs ofB12
> > consumed once a week would also provide an adequate intake. AnyB12
> > supplement tablet should be chewed or allowed to dissolve in the mouth
> > to enhance absorption. Tablets should be kept in an opaque container.
> > As with any supplement it is prudent not to take more than is required
> > for maximum benefit, so intakes above 5000 mcg per week should be
> > avoided despite lack of evidence for toxicity from higher amounts.
>
> > All three options above should meet the needs of the vast majority of
> > people with normalB12metabolism. Individuals with impairedB12
> > absorption may find that the third method, 2000 mcg once a week, works
> > best as it does not rely on normal intrinsic factor in the gut. There
> > are other, very rare, metabolic defects that require completely
> > different approaches to meetingB12requirements. If you have any
> > reason to suspect a serious health problem seek medical advice
> > promptly.
>
> > Symptoms ofB12deficiency
> > Clinical deficiency can cause anaemia or nervous system damage. Most
> > vegans consume enoughB12to avoid clinical deficiency. Two subgroups
> > of vegans are at particular risk ofB12deficiency: long-term vegans
> > who avoid common fortified foods (such as raw food vegans or
> > macrobiotic vegans) and breastfed infants of vegan mothers whose own
> > intake ofB12is low.
>
> > In adults typical deficiency symptoms include loss of energy,
> > tingling, numbness, reduced sensitivity to pain or pressure, blurred
> > vision, abnormal gait, sore tongue, poor memory, confusion,
> > hallucinations and personality changes. Often these symptoms develop
> > gradually over several months to a year before being recognized as
> > being due toB12deficiency and they are usually reversible on
> > administration ofB12. There is however no entirely consistent and
> > reliable set of symptoms and there are cases of permanent damage in
> > adults fromB12
>
> ...
>
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>
> - Show quoted text -

Dear Nemo,

An excellent book on the topic of Vitamin B12 deficiency is :

"Could it Be B12, An Epidemic of MisDiagnoses?" by Sally M. Pacholok
R.N. and Jeffrey J Stuart D.O.

jeffrey dach