Vitamin B12.
Vitamin B12, also known as cobalamin, plays a vital role the normal functioning of the brain and nervous system, formation of red blood cells and synthesis of DNA. Being one of the eight B vitamins, it is involved in the metabolism of every cell in the human body.
As vitamin B12 is a by-product of bacteria found in the soil and in animal intestines, it is only obtainable through consuming animals and animal products. Hence, vegans are at risk of deficiency, unless a reliable source of vitamin B12 is regularly obtained via supplementation or fortified foods.
As vitamin B12 is a by-product of bacteria found in the soil and in animal intestines, it is only obtainable through consuming animals and animal products. Hence, vegans are at risk of deficiency, unless a reliable source of vitamin B12 is regularly obtained via supplementation or fortified foods.
Plant based sources of Vitamin B12.
Foods commonly fortified with vitamin B12 may include breakfast cereals, soy products and energy bars. Nutritional yeast, miso, nori and other sea vegetables are also considered “an excellent source of B12” (Dr Happler, 2016). However, due to the low bioavailability of plant-based sources of vitamin B12, the UK Vegan Society, Vegetarian Resource Group and the Physician’s Committee for Responsible Medicine recommends supplementation.
Supplementation.
The government Eat for Health organisation advises adolescents to consume 2.4ug of vitamin B12 daily, despite that supplements commonly contain between 500-5000ug per pill. Since lowered B12 stores results in a decreased red blood cell count and an increased risk of anaemia, the importance of vitamin B12 is emphasized by dieticians. (C. Nordqvist, 2016) Whilst vitamin B12 deficiency is unlikely to develop throughout adolescence, early symptoms of deficiency include unusual fatigue, tingling in the fingers or toes, poor cognition, poor digestion and failure to thrive in small children. If left untreated, “B12 deficiency can result in irreversible neurological damage” (Dr. Dougler, 2011).
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