Vitamin B12

[dncomom]

I know there are at least a thousand sites out there in cyberland that would give the information I am looking for but you all are SOOO much more interesting!! Can someone please tell me some good sources of B12? And what does this nurtient do for us?? Thanks so much from Heather the "nutritionally challenged." :-)

[kwormann]

I know that B12 is a common deficiency for vegetarians who arent careful, brcause it is found in animal protein (meat, oily fish, crabs, egg yolk and milk). It is very high in organ meats. We also produce it in intestines, but probably not enough to do any good.

It stimulates gtowth in children and helps the nervous system. It is also supposed to provide energy.

Hope this helps and was "fun" http://www.cookinglight.com/bbs/smile.gif

Kim

[This message has been edited by kwormann (edited 01-05-2001).]

[mlou]

I can add a little: Sea vegetables are high in B12 http://www.cookinglight.com/bbs/smile.gif It is very important to have it but I have heard that it lasts in your system for at least two years so a good dose now and then would probably be sufficient.

[Grace]

Actually, the B vitamins are water soluable vitamins, which means your body can't/doesn't store them. (Other vitamins like D and E are fat soluable and stored in your body). Whenever you use the bathroom, you excrete B vitamins (as well as C and some others), which is why many people get B12 shots for energy, as it can be hard to get really high doses of the B vitamins from food. But not everyone needs high doses. Most normal people can get enough B vitamins from food, and general multivitamins have plenty of the B vitamins, or you can just take a good B Complex (that's what I take), if you feel like you need more.

[Don]

If you are deficient in B12, most supplements will not work. The body will not absorb B12 from a pill that is swallowed. That's why shots are the usual method for obtaining the vitamin. However, there is another, less painful, option. Look for "Sublingual B12 pills", which you can find at GNC or other similar vitamin/health store outlets. Apparently, B12 can be absorbed directly into the blood stream through the bottom of the tongue. When I first heard this, I thought it was some crazy marketing ploy, but my dietician friend said it's true. The sublingual B12 pills are pretty small and taste like cherry. You sit them under your tongue in the back of the mouth and let them dissolve, so that the B12 is delivered to your blood stream. The pills are a bit expensive for vitamins, but it's better than the hassle of getting shots.

[mlou]

http://www.geocities.com/HotSprings/Spa/1904/b12.htm

This link is to a very interesting article on B-12. It will help you determine your needs and states that B-12 does indeed last in your body for up to 5 years. Hope this info helps.

[Grace]

mlou:

Interesting web site. Probably the reason I haven't paid too much attention to a possible B-12 deficiency is because I am by no means a vegetarian, and I guess figured it didn't apply to me. I am still confused though as to whether the body in fact stores B-12 or not...here is a link to Dr. Andrew Weil's site that gives his (somewhat contradictory) information about vitamins...
www.drweil.com/database/display/0,1412,118,00.html (http://www.drweil.com/database/display/0,1412,118,00.html)

I'll also paste a few excerpts from his report:

"Vitamins fall into two general categories: those that are soluble in water and thus easily eliminated from the body (B-complex and C) and those that are fat-soluble and can accumulate in the body (A, D, E, K).

Cyanocobalamin (vitamin B-12) is deficient in "vegan" diets, those with no animal products at all. If you eat any dairy products, fish, or meat, you will get adequate B-12 because the body needs so little of it. Vegetarians should be aware that comfrey, miso, and fresh sauerkraut are not sources of this vitamin, as is sometimes stated.

Many doctors and patients like injections of vitamin B-12 as an occasional tonic or pick-me-up. The usual dose is one milligram, a lot for this vitamin, which the body needs in microgram amounts. No toxicity is known for B-12, and people who get shots of it often report immediate feelings of warmth, energy, and a general glow of health. These effects tend to be short-lived and are most prominent with the first injection. I regard B-12 shots as active placebos and have no objection to their use, but I do not use them myself. Health-food stores sell sublingual (under the tongue) and nasal forms of this vitamin."

Anyhow, I am by no means an expert on this subject - just offering info on what I've read...

[djoygirl]

Vitamin B12 (cyanocobalamin) is NOT found in plant foods. It's the latest vitamin to be discovered. Good sources are meat, fish, poultry, cheese, eggs, and milk. One glass of milk contains nearly 3o% of the RDA. It's also found in fermented foods (yeast, tofu, beer), so it is possible for vegans to get an adequate supply w/o supplementation. Another less pleasant source for vegans is food contamination by other (meat) food products.
While it's true that B12 is a water-soluble vitamin, it's NOT true that your body doesn't absorb any of it. Your body will excrete EXCESS amounts of B12 in the urine; however, a considerable amount is stored in the liver, which may last for years.
Hope this is helpful.

[This message has been edited by djoygirl (edited 01-07-2001).]

[This message has been edited by djoygirl (edited 01-07-2001).]

[djoygirl]

Forgot this: deficiency is rare, even among vegans, but it's exxential for pregnant women to get an adequate amount b/c a deficit may impair myelination in the newborn. B12 plays role in formation of red blood cells, synthesis of DNA, works closely with folic acid, and is essential for formation of the protective sheath around nerve fibers (the myelin sheath)
Also, for food sources, many cereals and other foods are often fortified with B12