Wednesday Spotlight - B12

I've decided to write about B12 today because there may be some of you out there trying to decide whether to eat an all-raw diet, a vegan or vegetarian diet. I absolutely do not want to dissuade you from eating whatever makes you feel great (I myself do not particularly like meat products or how they make me feel), but I want to provide this post so that you are aware of an essential vitamin such diets lack so that you can manage your nutritional intake and ensure you don't risk deficiency in this very important B vitamin.

B12 works in your body to produce red blood cells (that carry oxygen in the blood to various cells in the body) and aids in the development of nerve cells. B12 additionally helps the cells to break down protein, carbs and fat. Protein metabolism is especially important so the body can utilize the amino acids that grow and repair cells. B12 deficiency can lead to anemia, a condition that can reduce oxygen flow to vital organs.  Long-term B12 deficiency can cause serious nervous system damage and neurological dysfunction (dementia, for example). Luckily, the liver stores excess B12 for up to a year so not to worry if you've been neglecting your B12 needs for a week or two - just take action to include this into your daily routine.
(picture from NYT B12 article: http://www.nytimes.com/2011/11/29/health/vitamin-b12-deficiency-can-cause-symptoms-that-mimic-aging.html)

So now that we know why it's important, where do we get it? Animals and animal products. That is why vegans/vegetarians are at risk for B12 deficiency. But not all animal products are created equal when it comes to B12. Beef liver and fish contain the highest amounts of B12 (388% and 27% per ounce, respectively - and I used wild Alaskan salmon for the fish *sardines are better but I assumed it to be a less popular choice). Deer meat and beef are also good choices for B12 (10-15% daily value per ounce). Chicken only provides 2% daily recommended value per ounce, a scrambled egg is 8%, and a cup of milk only gets you to 18% of your daily needs.
Note: B6 and vitamin E deficiency can interfere with B12 absorption and use in the body.

The recommended daily allowance increases with age, with adults needing at least 2.4 mcg per day (higher if pregnant/lactating). If you are on a plant-based diet, it is recommended to take a daily B12 supplement.