We are often told that vitamin B12 is the nutrient we really have to be careful about getting when we switch to a vegan diet. And this is true. Although we may have plenty of B12 stored in the body, and not experience any problems for a year, or so, it is good to get your B12-levels tested and keep track of how you choose to fill them.
Lack of vitamin B12 can lead to low energy levels, a special type of anemia (pernicious anemia), tingling sensations, increased inflammations in the body, memory and concentration problems, and over time even permanent nerve damage.
So, it is good to make sure we get enough B12.
What is vitamin B12?
Vitamin B12 is a water soluble vitamin made by bacteria. B12s are different forms of cobalamines. In a sterile food delivery system we may not be getting enough of them from vegan sources.
It it more easily found in products of animal origin.
Vegan sources of vitamin B12
There are some vegan sources like fresh algae, certain mushrooms, brewer’s yeast.
But when, for instance, brewer’s yeast was tested for vitamin B12 there were some that had significant amounts of it and other types that had almost none. So, it is not good to depend on it as a stable source.
When algae are tested dried forms will often inactive types of B12, that may even show up as false positives on a blood test, showing high levels of B12 without indicating that it is a form we cannot use. If the algae have never been dried there are better chances that we will get useful B12. However, since most are dried, algae are usually not a reliable form of B12.
Thus far I have not found any truly reliable vegan source of B12. I have seen different things work for different people. I have seen some raw vegans who only eat organic foods, and seem to get enough B12 from the earth. I have seen persons who after taking brewer’s yeast got their B12 levels back up.
And I know of people who got them up through longer fasts, which is actually a fairly reliable form of restoring low B12 values, but requires at least three weeks of supervised fasting. Some tests have been written about. In one study (Vetrano) 101 persons with pernicious anemia were fasted and only 8 did not recuperate. It is unclear how the B12 levels go up without ingesting any B12. Some say that the bacteria are around and our body just becomes much more efficient at taking them up in a fasted state. But, this should not be attempted alone. Any longer fasts need supervision.
So, there are vegan options that might work. But, so far, I have not found them to be reliable for most.
This is why I would recommend a B12 test and supplements to see how the supplements affect the blood levels of B12.
How to supplement with B12?
Since there are people who have trouble absorbing B12 in their digestive tract a safer option will to be find a way of getting it directly into ones bloodstream. This can, for instance, be accomplished through vitamin B12 shots or band-aids. You can buy B12-patches in a number of places.
If you plan on taking oral supplements it may be good to take those that you leave under your tongue, so that you can start absorbing at that point.
What type of cobalamine should you take? The cheapest and most stable form is cyanocobalamine. However, it is not the best form as it contains a poison, cyanide. For me personally, when I take it I can feel a discomfort in my kidneys. So, I would not recommend it.
Much better forms are methylocobalamine, adesinocobalamine, and hydroxocobalamine. These are the natural forms that normally exist in the body. Hydroxocobalamine will stay around and circulate in your body the longest.
By the way, hydroxocobalamine is actually an antidote to cyanide. So, if you find a supplement that has both hydroxocobalamine and cyanocobalamine, it is ok. Often appetite stimulating supplements for body builders will have them both.
A great way is to first test your B12 levels and then after 3-6 months of taking a supplement re-test to see how you are doing.
Do not take your B12 supplements at night, as they may interfere with your melatonin production, which is important for a good sleep and a healthy immune system.
By the way, here is my video on the less known benefits of vitamin B12:
Reference
(Vetrano) Vetrano, V. "Pernicious Anemia and B-12", Hygenic Review, Vol. XXVIII Jan 1967, No 5.
This is next level. What do you think of that spirulina stuff??
Cheers
Spirulina is a type of algae and when it is dried the previously useful b12 may turn into an analogue form. To really test if it is working for someone the ideal would be to first test b12 levels and methylomalonic acid, then supplement for a few months, and the test both of them again. If you are only testing for b12 you may have false highs from analogue forms that the body does not use.
ok, thanks
You are welcome. :)
Also good to test homocysteine.
Great article!
Thank you! Glad you enjoyed it.
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