Ever wonder about the importance of vitamin B12? From how it supports your body to where you can find it and how to ensure you’re getting enough of it in daily – let's get to know B12. Plus, we’ll explore common questions such as what types of supplements are best for vitamin B12, when B12 injections are worth it, and more.
The role of vitamin B12 in the body
Vitamin B12 (cobalamin) is an essential vitamin supporting many functions in the body, including:
- Red blood cell formation
- Healthy nervous system functions and brain health. Including the ‘mylein sheath’ the protective covering of nerves that helps nerves send messages
- Brain health – for mental clarity and focus
- DNA synthesis
- Energy production by converting food into energy – particularly fats and carbohydrates. This energy production process is essential for maintaining healthy energy levels, hence vitamin B12 deficiency is associated with feelings of tiredness, low energy and brain fog.
Can Vitamin B12 deficiency affect health? Absolutely. If you’re concerned about this – it might be time to consult with your local GP or doctor.
Foods vitamin B12
Consuming vitamin B12-rich foods will support your body to thrive. Animal products such as meat, poultry, fish, and dairy products, are the most bioavailable source of this vitamin:
- Eggs, particularly the yolks
- Dairy products: such as milk, cheese and yogurt
- Fish, including salmon, trout and tuna
- Shellfish: such as clams, mussels and crab
- Organ meats, particularly liver
Have you added any of these to your weekly menu lately?
Vegan sources of vitamin B12: algae
How about non-animal, vegan sources of vitamin B12? Certain types of algae provide a vegan-friendly source. Algae, such as spirulina and chlorella, are terrific plant-based sources of B12 – and are nutritious superfoods to include in your everyday.
Vitamin B12 optimal levels and RDA
The recommended dietary allowance (RDA) for vitamin B12 in New Zealand is 2.4 micrograms per day for adults, with an increase in needs during pregnancy and lactation.
As our bodies can't produce B12 on their own it's worth considering few things:
- Your body is unique – your gut health and whether you feel stressed influences how much good stuff your body needs to stay healthy.
- Our body changes as we age, especially after turning 50. This means how we use nutrients from food can change too. Sometimes, our stomach becomes less acidic, which can make it harder for our bodies to break down and absorb certain vitamins.
- The use of some medications can affect how our bodies absorb and use vitamins.
- Lifestyle choices that include regular alcohol consumption, excessive caffeine and highly processed food – affect the ability of the body to efficiently use nutrients from food.
- A vegan diet might need extra care to give the body all the important stuff it needs to thrive because the richest natural sources of Vitamin B12 come from animal derived foods.
Not sure where you sit with your Vitamin B12 levels? A simple blood test can be useful to ensure they’re in check.
Do I have to take a vitamin B12 supplement if on a vegan diet?
On a plant-based diet? There’s plenty of foods you can consume regularly to support a healthy level of vitamin B12:
- Daily consumption of algae like spirulina and chlorella
- Fortified food with added vitamin B12. Including plant-based milk such as soy, almond, oat and coconut.
- Nutritional yeast is a popular, convenient B12 fortified food for your daily diet. It has a cheesy-like flavour – and can be sprinkled on your favourite foods, such as roasted veggies, seasoning in various dishes – and even on popcorn. It’s also a source of other important nutrients – including protein, fibre and folic acid.
If you are planning to be on a vegan diet long term, make sure you include the above foods on your shopping list. It’s also a good idea to get guidance from a healthcare practitioner to ensure adequate vitamin B12 intake and discuss taking a supplement for everyday support.
Keen to add some more staples to your vegan kitchen? You may enjoy 10 pantry essentials that make plant-based easy.
Vitamin B12 supplements
Supplements can provide an easy and reliable way to ensure adequate B12 intake daily.
Different supplement forms
In New Zealand, the maximum daily dose of vitamin B12 in supplements is 50mcg. The most common forms of vitamin B12 supplements include cyanocobalamin and methylcobalamin.
- Cyanocobalamin is a stable form of vitamin B12 often found in supplements. It’s converted to its active form (methylcobalamin), once ingested. Cyanocobalamin is easily absorbed, making it a good option for daily use.
- Methylcobalamin is the active form of vitamin B12. It gets absorbed better, so our bodies can use it more effectively.
- Hydroxocobalamin is the form that is used for B12 injections.
Vitamin B12 injection
When a blood test shows a severe deficiency, doctors may recommend B12 injections. Injections bypass the digestive system, making the vitamin easy for the body to use.
If B12 levels are critically low, the injection offers a viable option to quickly boost levels up. Once levels are back on track - a balanced diet and daily oral supplementation, can help support sustained B12 levels the long term.
Do I need vitamin B12 supplement?
If one of the following points apply to you – it may be worth considering a vitamin B12 supplement:
- Your diet is less varied than it could be
- You’re on a vegan diet or limiting the consumption of most B12 containing foods
- You’re using certain medications, including proton pump inhibitors also known as antacids (see more about this below)
- You have anemia or are struggling to keep your iron levels on track
- You want to support cognitive function and brain health
Naturopath tips for optimal absorption
Here are some Naturopath's tips to make your vitamin B12 supplement go further:
- Take it with food to enhance absorption, as food stimulates the release of stomach acid, which supports in vitamin B12 absorption.
- Split the dose throughout the day to optimise absorption, as the body can only absorb a limited amount of vitamin B12 at a time. This can be easily done when choosing a B12 supplement in a liquid/drop form.
- Take it 2 hours apart from high dose Vitamin C supplements to support better absorption.
- Take it 2 hours apart from antiacid or anti-reflux (proton pump inhibitors - PPI) which can reduce stomach acid production, potentially limiting vitamin B12 absorption. If you have been taking PPIs for a little while, discuss vitamin B12 supplementation with your healthcare provider as antacid medications can reduce vitamin B12 absorption when used long term.
When to take B-complex supplements
Vitamin B12, folic acid (or folate) and other vitamins of the B-group work together, synergistically. B complex supplement with B12 are an all-rounder to support energy levels and a healthy stress response.
When deciding between B12 or a B complex, consider your nutritional needs. If you follow a vegan diet or have a low intake of B12, a B12 supplement may exactly what you’re looking for.
If you're keen to support mental clarity, good energy or you're feeling more stressed out than usual – the best option may be a comprehensive B vitamin supplement. Since B vitamins are water-soluble, any surplus beyond the body's needs is typically flushed out through urine. You may want to read about understanding stress hormones: the key players in stress management.
|