Vitamin B12 is the most complex vitamin known. Compounds with B12 activity are collectively called Cobalamins.
There are two types of Cobalamins:
Cyanocobalamin is commonly used in supplements and in fortified foods. In order for the body to absorb B12 it must be in Methylcobalamin form.
The body will convert the Cyanocobalamin into Methylcobalamin, then absorb the Vitamin.
To avoid this process it is best to take supplements already in Methycobalamin form. (Check labels)
Vitamin B12 is a water‐soluble vitamin, with a key role in the following functions in the body:
• Fatty acid synthesis and energy production
• Maintenance of normal brain and neurological function
• Formation of red blood cells
• The metabolism of every cell in the human body
• DNA production and synthesis
• Maintenance of the central nervous system
Tempeh
B12 can only be naturally created by bacteria and is found almost exclusively in animal by products or in Tempeh which is a fermented soy bean product.
Be sure to purchase Non-GMO.
It is the only vitamin that is typically not present in plant‐based sources. Synthetic forms are widely available and are added to many foods such as cereals and non‐dairy milks.
When bound to or chelated with protein in food, B12 is released by the activity of HCL and gastric protease (digestive enzymes) in the stomach.
B12 can be consumed in large doses because the body excretes excess or stores it in the liver for use when needed.
DEFICIANCY
A slight deficiency of Vitamin B12 can lead to numerous health conditions and if not detected early, the damage can be permanent or even fatal.
Symptoms of Deficiency:
• Anemia
• Fatigue
• Mania
• Depression
• Loss of focus
• Loss of balance
• Muscle function is weak
• Hair and nails are brittle
WHO IS AT RISK OF DEFICIENCY?
Even those taking daily B12 supplements may not be adequately absorbing the vitamin. The absorption takes place in the stomach, which requires HCL (Hydrochloric Acid) as well as digestive enzyme IF (Intrinsic Factor).
If one step in the process is missed or compromised, the absorption of B12 can be greatly reduced.
Those at Risk:
• Smokers (Nicotine)
• Heavy drinkers
• Adults over 50
• Vegans
• Pregnant & Breast Feeding
• Sufferers of Digestive issues
• Poor diets and Malnutrition
• Persons taking antibiotics
For those who aren’t getting enough there are many options available, B12 injections administered by a physician is a common and effective option. Recently the vitamin B12 patch has been introduced as well as B12 oral strips and high dose supplements are also available to maximize absorption.
Although B12 has not been directly linked to weight loss, because it is known to increase energy and the rate of metabolism, many claim that B12 may assist with the process. Both weight loss clinics and sports medicine facilities administer B12 injections frequently.
Vitamin B12 is essential in the maintenance of bodily function, without it the body will begin to shut down!
Pay close attention to your intake and maintain a diet rich in foods containing the vitamin.
If living on a plant-based diet, it is important to take a supplement to ensure adequate levels are being maintained.
The Daily Recommended Intake
ADULTS over 19 2.4 mcg
PREGNANT 2.6 mcg
BREAST FEEDING 2.8 mcg
(mcg = micrograms)
Vitamin B12 Supplements I use:
Foods Rich in Vitamin B12 and Value of Recommended Daily Intake:
Clams 3 ounces = 1400%
Mussels 3 ounces = 400%
Enriched Dairy-Free Milks 8 ounces = 50%
Tempeh 3 ounces = 15%
**To TEST your level of B12, simply ask your family physician to request your levels be checked with the other standard blood testing conducted along with your annual physical.
