Don't Vegetarians Have Trouble Getting Enough Vitamin B12?

Vitamin B12: A Simple Solution

The vegan diet, rich in fruits, vegetables, whole grains,
and legumes, provides an abundance of vitamins and
minerals to meet one's nutritional needs. However, there
is one vitamin, called vitamin B12, which does present a
genuine nutritional issue, although one that is easily
solved.

When vitamin B12, which is produced by bacteria and other
one-celled organisms in the small intestines of animals,
is made by humans, it is not well absorbed and retained.
Found mainly in animal products, small amounts may be
found in plant products due to bacterial
contamination.1,2 However these plant and fermented
foods, such as spirulina, sea vegetables, tempeh, and
miso, do not provide an active and reliable source,3 so
vitamin B12 must be obtained elsewhere in the diet.

For individuals following a diet free of all animal
products, vitamin B12 needs can easily be met by
consuming a variety of vegan foods. Fortified breakfast
cereals, fortified soymilk, and fortified meat analogues
contain a reliable source of the vitamin.4 Nutritional
yeast, such as Red Star Vegetarian Support Formula, is
also a reliable source. Be sure to check the Nutrition
Facts Label or the ingredient list to ensure you are
receiving the active form of vitamin B12, called
cobalamin or cyanocobalamin. Most common multivitamins,
from Flintstones to One-A-Day to Stress Tabs, also
contain B12.

Regular intake of vitamin B12 is important to meet one's
nutritional needs. The recommended dietary allowance in
adults is 2.4 micrograms per day, with increased
requirements for women who are pregnant or
breastfeeding.5 Ensuring that vitamin B12 needs are met
as one ages becomes even more critical as deficiencies
are common among the elderly.6,7 Symptoms of deficiency
may include fatigue, weakness, tingling in the arms and
legs, digestive disturbances, and a sore tongue, and may
lead to anemia and more serious disorders of the blood
and nervous system.5

Listed below are common sources of vitamin B12 in the
vegan diet. Be sure to check nutrition labels as products
may vary.

Common Sources of B12 in a Vegan Diet

Serving - Amount

Total cereal - 3/4 cup - 6.0 mcg
Product 19 cereal - 1 cup - 6.0 mcg
Kellogg's Corn Flakes - 3/4 cup - 1.5 mcg
Grape-Nuts cereal - 1/2 cup - 1.5 mcg
Edensoy Extra Soymilk - 1 cup - 3.0 mcg
Meat analogues - varies - 2-7 mcg
Nutritional yeast (Red Star Vegetarian Support Formula,
formerly T-6635+) - 1 T - 4.0 mcg

Sources: Pennington JAT. Bowes and Church's Food Values
of Portions Commonly Used. Lippincott, New York, 1998.
VMessina V and Messina M. The Vegetarian Way. Crown Trade
Paperbacks, New York, 1996.

References

1. Herbert V. Vitamin B-12: plant sources, requirements,
and assay. Am J Clin Nutr. 1988;48:852-858.

2. Rauma A, Torronen R, Hanninen O, Mykkanen H. Vitamin
B-12 status of long-term adherents of a strict uncooked
vegan diet ("living food diet") is compromised. J Nutr.
1995;125:2511-2515.

3. Position of the American Dietetic Association:
vegetarian diets. J Amer Diet Assoc. 2003;103 (6):748-
765.

4. Smith MV. Development of a quick reference guide to
accommodate vegetarianism in diet therapy for multiple
disease conditions. Am J Clin Nutr. 1988;48:906-909.

5. Institute of Medicine. Dietary Reference Intakes for
Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin
B12, Pantothenic Acid, Biotin, and Choline. National
Academy Press, Washington, DC. 2000.

6. Lindenbaum J, Rosenberg IH, Wilson PWF, Stabler SP,
Allen RH. Prevalence of cobalamin deficiency in the
Framingham elderly population. Am J Clin Nutr. 1994;60:2-
11.

7. Carmel R. Cobalamin, the stomach, and aging. Am J Clin
Nutr. 1997;66:750-759.

http://www.pcrm.org/health/diets/veg...getting-enough

Jai Maharaj, Jyotishi
Om Shanti

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"However, there is one vitamin, called vitamin B12, which does present a
genuine nutritional issue, although one that is easily solved.

When vitamin B12, which is produced by bacteria and other one-celled
organisms in the small intestines of animals, is made by humans, it is not
well absorbed and retained. Found mainly in animal products, small amounts
may be found in plant products due to bacterial contamination.1,2.

Correction it is the waste fecal product of those bacteria found in the
large not small gut. It is found in some plant foods because they are
contaminated with animal feces, including human, containing those bacteria.

Some indians who came to n. america were seen developing symptoms of not
getting enough vitamin b12. It was soon learned that rules controlling how
much animal fecal matter and animal parts could be in grain and other such
plant products were far more loosse and often ignored in india.

In n. america they were no longer eating those animal products and fecal
matter and thus the cause of not getting enough vitamin b12. Using
synthetic vitamin b12 pills solved their health problem.