B12, the Vitamin that All Vegans Need to Know

During this show, “B12, the Vitamin that All Vegans Need to Know,” we will learn about vitamins and their vital role in keeping our body functioning well. We will also take a close look at one vitamin of particular importance to vegans: vitamin B12.

The intricacy and complexity of the human body continues to mesmerize and fascinate scientists around the world. From single molecules to strands of DNA, from individual cells to organs, its structure is truly a marvel. There are five essential organ systems for survival: the nervous system (the brain), the cardiovascular system (the heart), the pulmonary system (the lungs), the hepatic system (the liver) and the renal system (the kidneys). These systems are closely interrelated and work in harmony. For their proper functioning, they depend on having oxygen and six essential nutrients, namely, carbohydrates, proteins, fats, vitamins, minerals, and water.

Vitamins play a key role in maintaining our health. Thirteen vitamins are universally recognized at present. Let’s take a look at the main functions of each one:

Vitamin A

Vitamin A is used for treating eye and skin disorders, acne, and infections. The nutrient can also speed up the healing process for wounds. It is good for preventing macular degeneration and cataracts. As a carotenoid, it helps improve the health of your hair.

Vitamin B1

Vitamin B1, or thiamine, can help prevent heart disease and promotes digestion. Beriberi (thiamine deficiency) is avoided with adequate vitamin B1 intake. It is known to boost metabolism, improve blood circulation, and better brain health. This vitamin, along with vitamins B2 and B3, is essential for senior citizens who are at risk of dementia, including Alzheimer’s disease.

Vitamin B2

Vitamin B2, or riboflavin, helps treat cataracts, skin disorders, and anemia, while also improving the body’s metabolic activity, immunity, and nervous system.

Vitamin B3

Vitamin B3, or niacin, can reduce weakness, indigestion, skin disorders, migraines, heart disorders, high blood pressure, elevated cholesterol levels, diabetes, and diarrhea.

Vitamin B5

Vitamin B5, or pantothenic acid, can relieve stress and help with arthritis, various infections, skin disorders, graying of the hair, and high cholesterol.

Vitamin B6

Vitamin B6 may be used in treating diabetes, piles, convulsions, morning sickness, excessive menstrual bleeding, stress, insomnia, and motion sickness. B6 may lessen homocysteine levels in the body. High amounts of homocysteine, an amino acid, are linked with coronary heart disease.

Vitamin B7

Vitamin B7, or biotin, can treat skin disorders, improve the body’s metabolism, and boost hair health.

Vitamin B9

Vitamin B9, or folate, is a powerful tool against anemia, indigestion, celiac disease, abnormal brain development in infants, skin disorders, and gout. It can increase red blood cell formation. Pregnant women are advised to have adequate folate intake to prevent neural tube defects in their baby. Vitamin B9 is currently being examined for its efficacy in lessening homocysteine levels.

Vitamin B12

Vitamin B12 can reduce symptoms and side effects of anemia, liver and kidney disorders, and mouth ulcers. When combined with adequate amounts of B6 and B9, vitamin B12 is essential in defending against various heart conditions and strokes. We will be discussing B12 in greater detail later in our program.

Vitamin C

Vitamin C helps treat various eye disorders, cancer, scurvy, the common cold, infections, diabetes, stress, high cholesterol, heart disease, high blood pressure, kidney disorders, internal bleeding, piles, corneal ulcers, inflammation, and lead poisoning.

Long associated with boosting the immune system, vitamin C in recent years has also been found to possibly inhibit dementia and cerebrovascular diseases. Vitamin C is one of the most powerful and essential antioxidants in our body.

Vitamin D

Vitamin D addresses rickets, arthritis, tooth decay, diabetes, and prevents osteoporosis. The vitamin is excellent for the healing of the bones, enhancing the immune system, and lowering blood pressure. Vitamin D has been shown to be effective against different types of cancer and in preventing multiple sclerosis in patients suffering from osteoarthritis.

Vitamin E

Vitamin E is often used in skin care products for its anti-aging properties. It works to improve blood circulation and to protect against heart disease and sterility. It may also lessen the symptoms of menopause and painful menstrual cycles. It can be beneficial for certain eye disorders.

Vitamin K

According to OrganicFacts.net, “Vitamin K is a very important vitamin that prevents internal bleeding, biliary obstruction, osteoporosis, excessive menstrual flow, and menstrual pain. Other benefits include its ability to improve blood clotting, bone metabolism, nerve signaling, and to prevent atherosclerosis and kidney stones.”

Also known as cobalamin, B12 is a water-soluble nutrient that helps keep the body’s nerve and blood cells healthy, and also helps make DNA, the genetic material in all cells. The amount of vitamin B12 you need each day depends on factors including your age, eating habits, and whether you are a pregnant or breastfeeding woman.

The average daily recommended amounts range from 0.4 micrograms for infants to 2.4 micrograms for adults. Pregnant and breastfeeding women need a little bit more. But keep in mind that these recommended numbers are conservative. Their purpose is to inform you how much of the nutrient your body needs daily to prevent a deficiency. For water-soluble vitamins like B12, no maximum intake limit has been established since they are unlikely to cause problems in healthy adults. If the quantity of B12 consumed exceeds the amount the system requires, then the surplus is removed from the body through urine.

Vitamin B12 is made by microorganisms. Bacteria in river water and unwashed vegetables pulled from cobalt-rich soil used to supply humans with B12. But now we usually drink chlorinated water and our produce is typically thoroughly washed and cleansed before eating. According to The Vegan Society, the highly respected UK-based vegan advocacy organization founded in 1944, the only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, soy products, and breakfast cereals) and B12 supplements. Most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize the potential risk of heart disease or pregnancy complications. The Vegan Society says to maintain a healthy plant-based diet, vegans have three options:

- “Eat fortified foods 2 or 3 times a day to get at least 3 micrograms of B12, or - Take one B12 supplement daily providing at least 10 micrograms, or - Take a weekly B12 supplement providing at least 2000 micrograms.”

If your vitamin B12 intake is primarily from fortified foods, read the labels in detail to ensure enough B12 will be in your diet. The Vegan Society says, “[I]f a fortified plant milk contains 1 microgram of B12 per serving, then consuming 3 servings a day will provide adequate vitamin B12. Other people may find the use of B12 supplements more convenient and economical.”

Taking small amounts of B12 frequently is best as it leads to the optimum absorption by the body. The longer the intervals between consumption, the more B12 you need to take. The three previously stated options recommended by The Vegan Society take full account of this. There is no harm in exceeding the recommended amounts or using more than one option.

What happens if you do not get enough vitamin B12? A mild deficiency may cause no symptoms at first. If untreated, the typical deficiency symptoms in adults include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, and mental problems like depression, memory loss, and personality changes.

Signs of a B12 deficiency may take months or years to emerge, and they are usually reversible on the administration of B12. If you suspect you have a deficiency, you should get a diagnosis from a medical practitioner, because each of the named symptoms can also be caused by problems other than a B12 deficiency.