Getting vitamin B12 in a vegan diet
By Sangeeta Singh
Yemen Observer Newspaper
Apr 16, 2005 - Vol. VIII Issue 15
Vitamin B12: What is it? Also called cobalamin, B12 is important to good health. It helps maintain healthy nerve cells and red blood cells, and is also needed to make DNA, the genetic material in all cells. Vitamin B12 is bound to the protein in food. Hydrochloric acid in the stomach releases B12 from protein during digestion. Once released, B12 combines with a substance called intrinsic factor (IF) before it is absorbed into the bloodstream.
What foods provide vitamin B12? Vitamin B12 is naturally found in animal foods including fish, milk and milk products, eggs, meat, and poultry. Fortified breakfast cereals are an excellent source of vitamin B12 and a particularly valuable source for vegetarians. What is the Recommended Dietary Allowance for vitamin B12 for adults? The Recommended Dietary Allowance (RDA) is the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97 to 98 percent) healthy individuals in each life-stage and gender group. The 1998 RDAs for vitamin B12 (in micrograms) for adults are: Men - 2.4mcg Women - 2.4mcg Pregnant - 2.6mcg Lactating - 2.8mcg
When is a deficiency of vitamin B12 likely to occur? Even if the diet meets the RDA for vitamin B-12, still deficiency may still occur as a result of an inability to absorb B12 from food. It can also occur in individuals with dietary patterns that exclude animal or fortified foods. As a general rule, most individuals who develop a vitamin B12 deficiency have an underlying stomach or intestinal disorder that limits the absorption of vitamin B12. Sometimes the only symptom of these intestinal disorders is anaemia resulting from B12 deficiency. Characteristic signs of B12 deficiency include fatigue, weakness, nausea, constipation, flatulence (gas), loss of appetite, and weight loss. Deficiency also can lead to neurological changes such as numbness and tingling in the hands and feet.
Additional symptoms of B12 deficiency are difficulty in maintaining balance, depression, confusion, poor memory, and soreness of the mouth or tongue. Some of these symptoms can also result from a variety of medical conditions other than vitamin B12 deficiency. It is important to have a physician evaluate these symptoms so that appropriate medical care can be given.
Who may need a vitamin B12 supplement to prevent a deficiency? Individuals with pernicious anaemia: Pernicious anemia is a form of anaemia that occurs when there is an absence of intrinsic factor, a substance normally present in the stomach. Vitamin B12 binds with intrinsic factor before it is absorbed and used by your body. An absence of intrinsic factor prevents normal absorption of B12 and results in pernicious anaemia. Anyone with pernicious anaemia usually needs intramuscular (IM) injections (shots) of vitamin B12. It is very important to remember that pernicious anaemia is a chronic condition that should be monitored by a physician. Anyone with pernicious anaemia has to take lifelong supplemental vitamin B12. Individuals with gastrointestinal disorders: Individuals with stomach and small intestinal disorders may not absorb enough vitamin B12 from food to maintain healthy body stores. Sprue and celiac disease are intestinal disorders caused by intolerance to protein in wheat and wheat products. Regional enteritis, localized inflammation of the stomach or small intestine, also results in generalised malabsorption of vitamin B12.Excess bacteria in the stomach and small intestine also can decrease vitamin B12 absorption. Surgical procedures of the gastrointestinal tract such as surgery to remove all or part of the stomach often result in a loss of cells that secrete stomach acid and intrinsic factor. Surgical removal of the distal ileum, a section of the intestines, also can result in the inability to absorb B12. Anyone who has had either of these surgeries usually requires lifelong supplemental B12 to prevent a deficiency. Older Adults: Vitamin B12 must be separated from protein in food before it can bind with intrinsic factor and be absorbed by your body. Bacterial overgrowth in the stomach and/or atrophic gastritis, an inflammation of the stomach, contribute to vitamin B12 deficiency in adults by limiting secretions of stomach acid needed to separate vitamin B12 from protein in food. Adults 50 years of age and older with these conditions are able to absorb the B12 in fortified foods and dietary supplements. Health care professionals may advise adults over the age of 50 to get their vitamin B12 from a dietary supplement or from foods fortified with vitamin B12 because 10 to 30 percent of older people may be unable to absorb vitamin B12 in food. Vegetarians: Vegetarians who do not eat meats, fish, eggs, milk or milk products, or B12 fortified foods consume no vitamin B12 and are at high risk of developing a deficiency of vitamin B12. When adults adopt a vegetarian diet, deficiency symptoms can be slow to appear because it usually takes years to deplete normal body stores of B12. However, severe symptoms of B12 deficiency, most often featuring poor neurological development, can show up quickly in children and breast-fed infants of women who follow a strict vegetarian diet.
ABOUT FLAT-D: Flat-D Innovations, Inc., privately-held and headquartered in Cedar Rapids, Iowa, is the leader in flatulence odor control products. Flat-D Innovations has helped thousands of people worldwide (USA & International) and has gained recognition among the medical community. The Flatulence Deodorizer is Doctor Recommended, FDA Registered, Patented, Better Business Bureau listed, and has been proven to be effective against odors associated with flatulence. By neutralizing the odors, The Flatulence Deodorizer eliminates the embarrassment (caused by the odor) and helps give these people back their freedom. “The Flatulence Deodorizer is the simplest, non-drug solution for the most disgusting of odors (flatulence)”. The company has expanded their offering to include chair pads, incontinence pads, ostomy products, and even canine gas deodorizing diapers.
Contact Frank Morosky at Flat-D Innovations, Inc.
Email: Frank@Flat-D.com
Or: Brian Conant at Brian@flat-d.com
Toll Free 1-866-354-0056
International 319-447-4840
Website www.flat-d.com
Vitamin B12: What is it? Also called cobalamin, B12 is important to good health. It helps maintain healthy nerve cells and red blood cells, and is also needed to make DNA, the genetic material in all cells. Vitamin B12 is bound to the protein in food. Hydrochloric acid in the stomach releases B12 from protein during digestion. Once released, B12 combines with a substance called intrinsic factor (IF) before it is absorbed into the bloodstream.
What foods provide vitamin B12? Vitamin B12 is naturally found in animal foods including fish, milk and milk products, eggs, meat, and poultry. Fortified breakfast cereals are an excellent source of vitamin B12 and a particularly valuable source for vegetarians. What is the Recommended Dietary Allowance for vitamin B12 for adults? The Recommended Dietary Allowance (RDA) is the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97 to 98 percent) healthy individuals in each life-stage and gender group. The 1998 RDAs for vitamin B12 (in micrograms) for adults are: Men - 2.4mcg Women - 2.4mcg Pregnant - 2.6mcg Lactating - 2.8mcg
When is a deficiency of vitamin B12 likely to occur? Even if the diet meets the RDA for vitamin B-12, still deficiency may still occur as a result of an inability to absorb B12 from food. It can also occur in individuals with dietary patterns that exclude animal or fortified foods. As a general rule, most individuals who develop a vitamin B12 deficiency have an underlying stomach or intestinal disorder that limits the absorption of vitamin B12. Sometimes the only symptom of these intestinal disorders is anaemia resulting from B12 deficiency. Characteristic signs of B12 deficiency include fatigue, weakness, nausea, constipation, flatulence (gas), loss of appetite, and weight loss. Deficiency also can lead to neurological changes such as numbness and tingling in the hands and feet.
Additional symptoms of B12 deficiency are difficulty in maintaining balance, depression, confusion, poor memory, and soreness of the mouth or tongue. Some of these symptoms can also result from a variety of medical conditions other than vitamin B12 deficiency. It is important to have a physician evaluate these symptoms so that appropriate medical care can be given.
Who may need a vitamin B12 supplement to prevent a deficiency? Individuals with pernicious anaemia: Pernicious anemia is a form of anaemia that occurs when there is an absence of intrinsic factor, a substance normally present in the stomach. Vitamin B12 binds with intrinsic factor before it is absorbed and used by your body. An absence of intrinsic factor prevents normal absorption of B12 and results in pernicious anaemia. Anyone with pernicious anaemia usually needs intramuscular (IM) injections (shots) of vitamin B12. It is very important to remember that pernicious anaemia is a chronic condition that should be monitored by a physician. Anyone with pernicious anaemia has to take lifelong supplemental vitamin B12. Individuals with gastrointestinal disorders: Individuals with stomach and small intestinal disorders may not absorb enough vitamin B12 from food to maintain healthy body stores. Sprue and celiac disease are intestinal disorders caused by intolerance to protein in wheat and wheat products. Regional enteritis, localized inflammation of the stomach or small intestine, also results in generalised malabsorption of vitamin B12.Excess bacteria in the stomach and small intestine also can decrease vitamin B12 absorption. Surgical procedures of the gastrointestinal tract such as surgery to remove all or part of the stomach often result in a loss of cells that secrete stomach acid and intrinsic factor. Surgical removal of the distal ileum, a section of the intestines, also can result in the inability to absorb B12. Anyone who has had either of these surgeries usually requires lifelong supplemental B12 to prevent a deficiency. Older Adults: Vitamin B12 must be separated from protein in food before it can bind with intrinsic factor and be absorbed by your body. Bacterial overgrowth in the stomach and/or atrophic gastritis, an inflammation of the stomach, contribute to vitamin B12 deficiency in adults by limiting secretions of stomach acid needed to separate vitamin B12 from protein in food. Adults 50 years of age and older with these conditions are able to absorb the B12 in fortified foods and dietary supplements. Health care professionals may advise adults over the age of 50 to get their vitamin B12 from a dietary supplement or from foods fortified with vitamin B12 because 10 to 30 percent of older people may be unable to absorb vitamin B12 in food. Vegetarians: Vegetarians who do not eat meats, fish, eggs, milk or milk products, or B12 fortified foods consume no vitamin B12 and are at high risk of developing a deficiency of vitamin B12. When adults adopt a vegetarian diet, deficiency symptoms can be slow to appear because it usually takes years to deplete normal body stores of B12. However, severe symptoms of B12 deficiency, most often featuring poor neurological development, can show up quickly in children and breast-fed infants of women who follow a strict vegetarian diet.
ABOUT FLAT-D: Flat-D Innovations, Inc., privately-held and headquartered in Cedar Rapids, Iowa, is the leader in flatulence odor control products. Flat-D Innovations has helped thousands of people worldwide (USA & International) and has gained recognition among the medical community. The Flatulence Deodorizer is Doctor Recommended, FDA Registered, Patented, Better Business Bureau listed, and has been proven to be effective against odors associated with flatulence. By neutralizing the odors, The Flatulence Deodorizer eliminates the embarrassment (caused by the odor) and helps give these people back their freedom. “The Flatulence Deodorizer is the simplest, non-drug solution for the most disgusting of odors (flatulence)”. The company has expanded their offering to include chair pads, incontinence pads, ostomy products, and even canine gas deodorizing diapers.
Contact Frank Morosky at Flat-D Innovations, Inc.
Email: Frank@Flat-D.com
Or: Brian Conant at Brian@flat-d.com
Toll Free 1-866-354-0056
International 319-447-4840
Website www.flat-d.com