Vitamin B12 (cobalamin) is a water-soluble vitamin that plays a big role in red blood cell production, DNA production, cellular metabolism and nerve function. We get B12 from the foods we eat. The body has the capability of storing enough B12 (mainly in the liver) to last years. Most people get enough B12 from their diet. However, people following a vegetarian, or more specifically, vegan style diet are greatly at risk since B12 is predominantly found in animal proteins.
Vitamin B12 in Vegetables
While animal proteins are the most abundant source of B12, there are plant-based sources that do contain this essential water-soluble vitamin. One of the simplest ways to load up on B12 without eating meat is through fortified foods including whole grain cereals and nutritional yeast. In addition, tempeh, mushrooms and nori are all excellent sources of vitamin B12.
Vegetarian Sources of B12
For vegetarians, the options for ensuring adequate regular intake of vitamin B12 consists of the foods mentioned above, but there are also plant-based B12 supplements on the market that can help as well. While your diet may be providing you ample supply of B12, a quick blood test would help determine if it’s enough. And if you suspect a deficiency, or feel like you just need to up your intake in general, there are a couple of options.
Turns out bacteria are responsible for synthesizing B12 (cobalamin) during the fermentation process of fermented foods. Yogurt, kefir, tempeh, miso, kimchi, sauerkraut and pickles are all examples of fermented foods that produce B12. Unfortunately, the levels of B12 in these foods are generally fairly low. The good news is that certain mushrooms………..specifically black trumpet, golden chanterelle, and particularly shiitake do have higher potency of B12 than fermented foods but still not enough to satisfy the average person’s dietary needs. When it comes to natural plant-based sources of vitamin B12, the biggest bang for your buck can be found in the water. Two particular strains of algae; green laver, known as aonori in Japanese cuisine and also purple laver, known as nori in Japanese cuisine.
Vitamin B12 Supplements: Methylcobalamin vs. Cyanocobalamin
The two most common forms of supplemental vitamin B12 are methylcobalamin and cyanocobalamin. Methylcobalamin is generally regarded as better because it’s an “active” form of B12. Meaning that it is readily metabolized and therefore has a more profound and immediate effect. Because of this, methylcobalamin is rarer to find in supplements and also more expensive. The other form of B12 is called cyanocobolamin which is a synthetic form most often used in supplements. “Synthetic” means that it is created in a laboratory by chemically combining molecules. This form is more shelf stable and less expensive to produce, and so it’s more commonly found in vitamin supplements. The downside of cyanocobolamin is that it’s more difficult for the body to metabolize and absorb. This is why many vitamin B12 supplements using cyanocobalamin contain up to 4000% of the recommended daily intake. Only a small portion of that is likely metabolized. Vitamin supplement labels are required to disclose the type of B12 contained in the product so that you can determine which form it is. The daily recommended value for vitamin B12 is 2.4 micrograms. Don’t worry if you go over, it’s completely safe, your body absorbs as much as it needs.
Vitamin B12 Deficiency
The first signs and symptoms of vitamin B12 deficiency are quite similar to iron deficiency anemia or vitamin D deficiency. You may begin to feel weakness and fatigue. As vitamin B12 deficiency progresses, more intense symptoms may arise including pale or jaundiced skin, feelings of pins and needles, blurred vision and dizziness, breathlessness, changes to mobility, glossitis (inflamed tongue) and mouth ulcers, mood changes, disturbed vision, and on rare occasion a high temperature reading.
If you’re at risk or experiencing any of these symptoms speak to your doctor. For most people, simply increasing their whole food B12 intake and/or supplementing with vitamin B12 is enough to prevent or remedy a deficiency.
Is It Possible to Take Too Much Vitamin B12?
While eating too much B12 is rare, is it possible to take too much in supplemental form? Since B12 is water-soluble, it’s generally considered safe, even in high doses. In fact, there is no set upper limit on the nutrient. The body excretes whatever B12 it does not use, which is why no limit has been set. While there is some research suggesting there may be some negative health benefits for mega doses of B12, it’s still inconclusive. Plus, it’s estimated that only 10 mcg of a 500 mcg supplement is actually even absorbed by the body. That means taking super high doses is not an effective way of replenishing B12 stores.
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