B12 issue
B12 plays a vital part in the formation of red blood cells, which carry oxygen to every part of the body.
B12 main roles is the regulation of the nervous system,
where it plays a part in the production of a material called “myelin sheath”.
This material acts as an insulating cover for nerve cells,
and allows for signals to be sent from the brain and spinal chord to the rest of the body.
Can vegans get b12 naturally?
Luckily, vitamin B12 is made by bacteria and doesn't need to be obtained from animal products.
Vitamin B12, also known as cobalamin, is a water based vitamin containing the mineral cobalt.
Read the statements on Challenge22 about B12
A plant-based diet provides all the vitamins and minerals you need,
except for one – vitamin B12.
Vitamin B12 originates from bacteria that are found in
soil, dirt, feces and non-purified water.
Apparently, in the distant past, B12 sources were unclean food and non-purified water.
Vitamin B12 can be found attached to the proteins in the food that we eat.
It is the role of the proteases
(a specialised group of enzymes which aid protein digestion)
and hydrochloric acid found in the stomach,
to separate the B12 from these foods,
breaking them down into a form which can be easily absorbed by the body.
Digestive enzymes are split into three classes:
proteolytic enzymes that are needed to digest protein,
lipases needed to digest fat
and amylases needed to digest carbohydrates
The reliable vegan sources nowadays of B12
are foods fortified with B12
(including plant milks, some soy products and some breakfast cereals)
and B12 supplements. ...
OR Take a weekly B12 supplement providing at least 2000 micrograms.
Bioavailability: Readily absorbed in distal half of the ileum
Excretion: kidney
Metabolism: liver
Elimination half-life: Approximately 6 days; (400 days in the liver)
A plant-based diet
has been shown
time and time
again to be
the most health-promoting,
disease-fighting,
and nutrient-dense way
of eating possible
ARE SUPPLEMENTS THE ONLY WAY FOR VEGANS?
eat lots of calcium-rich plant foods
such as leafy green vegetables, broccoli, or fortified orange juice.
31 August 2017,
Consequently, vegetarians and vegans run the risk of vitamin B12 deficiency. ...
The upshot of this is the B12 deficient human can experience :
extreme fatigue, low energy, headaches and even symptoms of dementia, amongst others.
Vitamin B12 can be found in fortified foods,
like certain cereals, soy milk, and nutritional yeast.
Yet, the simplest and most reliable way to ensure you
to get an adequate amount of B12 is..
to take an oral supplement.
THE ANSWER IS:
- Vitamin B12 is made by neither animals nor plants, but by microbes. Thankfully, in our sanitized world there are safe, cheap, convenient sources.
Very low B12 intakes can cause anemia and nervous system damage.
The only reliable vegan sources of B12 are foods fortified with B12
(including some plant milks, some soy products and some breakfast cereals) and B12 supplements.
Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.
Luckily, vitamin B12 is made by bacteria and doesn't need to be obtained from animal products.
Most vegans consume enough B12 to avoid anemia and nervous system damage,
but many do not get enough to minimize potential risk of heart disease or pregnancy complications.
To get the full benefit of a vegan diet, vegans should do one of the following:
- Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day or
- Take one B12 supplement daily providing at least 10 micrograms or
- Take a weekly B12 supplement providing at least 2000 micrograms.
also called cobalamin in 100 g, grams portion amount of Cauliflower,
frozen, boiled, cooked, drained, without salt
VITAMIN B12 (Cobalamin)
The most significant difference between B12 and other B group vitamins is that B12 can be stored in the body,
specifically in the muscles and liver.
For this reason deficiency usually develops after 5 to 10 years of not consuming dietary B12.
As it is absent from the plant foods and obtained mostly from animal protein the most obvious group to develop deficiency are vegetarians and vegans.
The deficiency is also common in the elderly due to the lack of appetite B12 is essential in normal function of the body as it is important component in replication of cells, metabolism of fats, proteins and carbohydrates and is needed for production of red blood cells.
Some of the symptoms of B12 deficiency include, tingling, numbness, memory loss even mood changes.
Besides dietary sources such as animal protein, egg yolk, milk and cheese, B12 is also made via bacterial synthesis in the gut.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/
Vitamin B12 (molecular weight = 1355.4) belongs to the “corrinoids” group,
which comprises compounds that contain a corrin macrocycle.
The term “Vitamin B12” is usually restricted to cyanocobalamin,
which is the most chemically stable and unnatural form of cobalamin
Today, however, we wash our fruits and veggies so well ...
(and understandably so) that we no longer consume dirt or proper levels of B12.
That’s where B12 supplements come in.
The answer on when it comes to vegan misconceptions: Vitamin B12, and where to find the best B12 supplement
B12 is synthesized by bacteria and is therefore found in areas of bacterial growth, namely dirt and soil.
Humans have been getting their B12 from the dirt for hundreds of thousands of years by eating plants
that still had bits of soil on them.
B12 is easily produced through bacterial fermentation and can be safely made into a daily supplement.
WARNING FOR PEOPLE WHO STILL EAT MEAT ...>>
When you eat bodies, you also eat B12 but also anything else stored inside of it
(including all the bad stuff–fat, cholesterol, toxins, hormones and antibiotics!)
That being said, today’s meat industry has animals locked and caged inside warehouses
(yes, some of which are labeled “organic”, “free-range” and “grass-fed”)
and feeds the animals mixtures of corn and various byproducts and hormones which contain no natural B12.
Like us, these animals need B12 to survive and therefore are given B12 as part of their supplements,
which then ends up in their milk, muscles and eggs.
To get the full benefit of a vegan diet, vegans should do one of the following:
- Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day.
- OR Take one B12 supplement daily providing at least 10 micrograms.
- OR Take a weekly B12 supplement providing at least 2000 micrograms.
- Eat enough plantbased food that contains the levels of B12 that is required.
Doesn’t it seem easier, more humane and more natural to just take a little bacteria-based pill yourself?
SOURCE: https://www.peacefuldumpling.com/vitamin-b12-eat-your-dirt
on deoxyadenosylcobalamin (Ado-B12) biosynthesis
in 1996 already suggested:
- that the initial significance of B12 was to support anaerobic
fermentation of small molecules by generating internal electron sinks.
- Later,
siroheme allowed inorganic molecules to be used as electron acceptors,
which is seen in siroheme’s modern role as a cofactor for sulfite and nitrite reductases.
- Still later arrivals may have been chlorophyll and heme,
which allowed biological formation of molecular oxygen
and use of oxygen as a respiratory electron acceptor.
source: https://www.ncbi.nlm.nih.gov/pubmed/8905078
more about
COBALAMIN (COENZYME B12): Synthesis and Biological Significance
Two pathways for corrin ring formation have been found-an aerobic pathway (in P. denitrificans) and an anaerobic pathway at