Nutrition – Vitamin B-12

Posted on 23 January 2012

… a regular nutrition series for vegans by Anastacia Sampson

Plants and vitamin B12

The question on whether plants deliver vitamin B12 is a confusing matter for the public. No, plants do not in themselves contain vitamin B12. However, fermented foods and sprouted foods may deliver minor amounts of vitamin B12. The micro-organisms in fermented and sprouted foods are sources of vitamin B12.

Soil contains vitamin B12 in the micro-organisms that live in the soil. Today, in our highly processed food culture, we miss out on these sources of B12. We are also advised to wash our vegetables and fruit thoroughly. This protects us from harmful organisms yet also takes away any soil and vitamin residue.

Insects and vitamin B12

An adequate vitamin B12 comes from animal based foods. When one eats a vegetable and fruit based diet with grains, nuts and seeds and claims that they do not eat any animal, some room may be open to the possibility of eating insects unintentionally. Insects and micro-organism are often ingrained with plant based foods and through them we have vitamin B12. They may be dead insects but they will still supply vitamin B12, when not thoroughly washed and scrubbed away. These plant foods can be considered minor residue suppliers of vitamin B12.

Can our bodies make vitamin B12

In scientific research it is shown that we synthesise vitamin B12 in our intestinal tract. It is the bowel flora that inhabits the intestinal tract that is the internal manufacturer. Although you may applaud knowing this, it is not of much benefit since it seems we do not to adequately absorb vitamin B12 from this source.

Absorption of vitamin B12

We need a glycoprotein, called the ‘intrinsic factor’ to attach to food sources of vitamin B12 before we can adequately absorb it. Generally we absorb vitamin B12 along the upper intestinal tract.

With bowel diseases, there may be a lack of intrinsic factor availability and production; which curbs the ability to absorb vitamin B12. The impairment/damage of the bowel wall in certain bowel diseases will hamper synthesis or manufacture of intrinsic factor resulting in its inadequate availability. Consequently any vitamin B12 will not be properly attached to intrinsic factor and be in a suitable form for absorption.

Safeguarding vitamin B12 in vegans

Animal foods are our prime source of vitamin B12, especially reputable is liver. Yet for vegans we can supplement our diet with sprouts and fermented foods. To safe guard our health in a vegan lifestyle, it is recommended that vegans take a supplement of vitamin B12.

It takes several years for a deficiency of vitamin B12 to form if one excludes all vitamin B12 intakes. Deficiency can lead to anaemia (poor red blood cell formation) and nervous system related problems. Anaemia may be reversible yet the nervous system damage is not reversible.

Do email me if you have any questions on nutrition anytime and it’s always a pleasure to know your thoughts.

In health and wealth, Anastacia

Visit Vegan SA for more information on vegan nutrition.

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