If your body stores vitamin B12 in the liver for years, how does vitamin B12 deficiency happen? Even if you eat plenty of foods that supply vitamin B12 (cobalamin), such as meat and fish, you might still run the risk of developing severe vitamin B12 deficiency that can culminate in pernicious anemia or nerve damage.  What conditions and lifestyle choices affect your B12 levels?

Vitamin B12 deficiency today

Vitamin B12 deficiency is the leading form of vitamin deficiency, affecting nearly 40% of people between the ages of 26 and 83, according to a Tufts University study on B12 deficiency.  For elderly individuals, the risk of low B12 levels is 20%.

Vitamin B12 helps your body protect the nervous system’s myelin sheath; as a result, B12 deficiency symptoms may include painful tingling or numbness in the hands, feet, and tongue, muscular weakness, difficulty walking, frequent clumsiness, altered sense of taste, burning mouth syndrome, and eye twitching.

For a list of more symptoms of B12 deficiency, read B12 Deficiency: Don’t Ignore the Symptoms

Four roads to vitamin B12 deficiency

#1 Not eating meat

Vitamin B12 is a water-soluble nutrient that occurs exclusively in animal-based food items.  The basic food sources of vitamin B12 are meat, poultry, fish, eggs, and milk.  Contrary to popular opinion, brewer’s yeast does not contain vitamin B12, although it does supply other essential B vitamins.  Purple and green seaweed are the only naturally rich vegan sources of B12.  So, if you follow a vegan diet and do not eat generous portions of nori every day, then you are likely to develop B12 deficiency over the course of several years.

The top food sources of vitamin B12 are:

• lean beef and chicken
• organ meat (liver, heart)
• fish (halibut, herring, salmon)
• shellfish (oysters, clams)
• Eggs
• Cheese (Swiss, Muenster)
• Milk products (yogurt, whole milk)

Natalie Portman Chooses B12 over Veganism

#2 Not making enough stomach acid

If you’re over 50, there’s a 30% chance that you suffer from atrophic gastritis, a general wearing down of your stomach lining.  As a result, your body doesn’t produce enough stomach acids to fully absorb vitamin B12 and deliver it to the small intestines. Insufficient stomach acids may also lead to bacterial overgrowth, which also interferes with vitamin B12 absorption.

Other people at risk include individuals taking protein pump inhibitors (PPIs) for gastroesophageal reflux disease (GERD), ulcers, Zollinger-Ellison syndrome, and long-term antibiotic use.

The 20 Do’s and Don’ts of the GERD Diet

#3 Not making intrinsic factor

Another chemical the stomach produces for digesting vitamin B12 is intrinsic factor.  Certain autoimmune disorders may inhibit your body’s ability to absorb vitamin B12 by attacking stomach cells before they have a chance to produce this necessary protein.  Regardless of how many vitamin B12 supplements you swallow, the B12 never reaches the small intestines, so it never enters the bloodstream.  Pernicious anemia, resulting in diminished red blood cell production, is a common occurrence when intrinsic factor is lacking.

“I’ve heard of the X Factor and Fear Factor…But what’s Intrinsic Factor?”

#4 Gastrointestinal conditions and surgeries

The ileum of the small intestine is responsible for digesting vitamin B12.  Located at the very bottom of the intestinal tract, the ileum grabs vitamin B12 and dispenses it to your blood supply.  But if your ileum is not working properly, then you cannot derive the many benefits of vitamin B12.

Gastrointestinal factors that interfere with B12 absorption are:

• Inflammatory bowel disease (IBD) such as Crohn’s and colitis
• Celiac disease
• Fibromyalgia
• Gastrointestinal surgery for Crohn’s
• Gastric bypass surgery

Absorbing Vitamin B12, a Metabolic Gastrointestinal Journey

What’s the solution?

It’s simple.  If you are unable to get your vitamin B12 from dietary sources, then the only other option is to bypass the digestive system and redirect B12 directly to your bloodstream.  Below are some popular methods of supplementing vitamin B12 without using the stomach.

• Vitamin B12 shots: B12 require a prescription from a doctor.  Because of the size of cobalamin molecules, B12 shots are usually painful, and must be inserted into thick muscular tissue, such as the thigh or buttock.  Even if you have a high threshold to pain, the idea of having to take vitamin B12 injections for the rest of your life can be worrisome.
• Sublingual B12 pills: The jury’s still out on the effectiveness of sublingual vitamin B12 tablets that dissolve under the tongue; whether they actually enter the bloodstream or just travel through the digestive system is under debate.  Your physician might prescribe B12 pills to be taken three times per day.
• Vitamin B12 sprays and creams: There is insufficient data to support the use of nasal sprays or lotions as a means of combatting vitamin B12 deficiency.
• Vitamin B12 patch: The B12 patch is a popular “alternative” form of vitamin B12 supplementation, although it is quickly becoming accepted as mainstream.  One vitamin B12 patch contains the same amount of cobalamin as a weekly B12 injection. For children and adults who must take regular B12 shots, this is good news.  And unlike B12 pills, you need only remember to take a B12 patch once per week.

Read more about vitamin B12 deficiency:

Gastrointestinal Surgery for Crohn’s (IBD) and B12 Warnings

6 Food Cravings that Signal Vitamin Deficiency

Ten Bites to Better Brain Power

Sources:

Are you getting enough of this vitamin?

B12 Deficiency May Be More Widespread Than Thought

Spirulina and Vitamin B12

Vitamin B₁₂ Sources and Bioavailability

Brewer’s yeast

Images, from top:

In Sendai , euthman, pikimota

Is there any connection between lupus and vitamin B12 deficiency? That’s a question asked often both by people with low B12 and diagnosed systemic lupus erythematosus (SLE). Both autoimmune diseases share similar symptoms, and it’s important to know how to tell the difference.

Cruising for a Bruising? Choose Vitamin B12 Shots or Anemia

What is lupus?

Lupus, or systemic lupus erythematosus (SLE), is an autoimmune disease that can cause damage to your muscles, bones, organs, and skin tissue.  Like other autoimmune disorders, lupus causes your body’s immune system to attack healthy cells tissue, causing swelling, inflammation, and pain.  Damage to your system may include kidney damage, heart attack, lung damage, joint pain, and blood diseases such as anemia (more on this later).

100 Best Sites for Fibromyalgia or Chronic Fatigue Information

Symptoms of B12 deficiency

Vitamin B12 deficiency is one of the most common deficiencies in the US. Even if you eat plenty of sources rich in vitamin B12 (meat, chicken, fish, eggs, and milk), your B12 levels may be at risk if you have had bariatric surgery, take antacid medicine for acid reflux, are among the elderly, have a gastrointestinal autoimmune disease like Crohn’s or celiac disease, or if you are a diabetic taking metformin.

6 Degrees of Vitamin B12- B12 Deficiency and Autoimmune Disease

How does lupus mimic vitamin B12 deficiency?

Many symptoms of lupus mimic those of vitamin B12 deficiency, making it difficult to determine low B12 levels without taking a vitamin B12 blood test.

• Cognitive functioning and mood disorders. Anxiety, depression, headaches, and short-term memory loss are symptoms common to both lupus patients and vitamin B12 deficiency sufferers.
• Chronic fatigue. Chronic fatigue shares a comorbid relationship with lupus and B12 deficiency.
• Nerve damage. Vitamin B12 deficiency causes neurological damage such as aching joints and arthritis-like muscular pain.  Lupus causes swollen joints, arthritis, and inflamed joints.
• Shortness of breath is a symptom of low B12 and lupus.
• Hair loss. B12 deficiency may cause premature hair loss and greying.  Hair loss is also a symptom common to lupus patients.
• Mouth ulcers are typical for vitamin B12 patients and lupus sufferers.
• Skin rashes are a side effect of chronic B12 deficiency.  Likewise, lupus patients suffer skin rashes across the cheeks and nose (malar rash).
• Anemia. One of the most highly correlated symptoms shared by vitamin B12 deficiency patients and lupus patients alike is the susceptibility to anemia.  Left untreated, B12 deficiency can lead to pernicious anemia (megaloblastic anemia).  More than half of all lupus patients suffer from blood disorders, particularly anemia.
• Heart disease and cancer. Lupus and pernicious anemia patients alike are at high risk for contracting heart disease and cancer.
• Bone loss (osteoporosis) is a risk factor for lupus patients and individuals with vitamin B12 deficiency.

Read more about B12 deficiency and autoimmune diseases:

Vitamin B12 and your Bones- Osteoporosis from B12 Deficiency

Female Rapper Missy Elliot, 15 Celebs with Thyroid Disorders

Best 15 Twitter Feeds to follow for Autoimmune Disease Info

7 Celebs with Lupus

Sources:

Lupus Hope- Get Your B12 Levels Checked!

Lupus Foundation of America- Blood Disorders

Vitamin B12 For Lupus & Crohn’s Disease- LIVESTRONG.COM

What is Lupus?

Image credits, from top:

Ton Haex, taysm, grietgriet

For years, vitamin B12 has been the staple energy vitamin for stars such as Madonna, Justin Timberlake, and Prince.  Now, B12 vitamins are part of Glee star Lea Michele’s regimen against vitamin B12 deficiency. Find out why celebrities such as Lea Michele rely on B12 supplements for added stamina, strength, and mental focus.

The Glee star’s secret to weight loss

How does Lea Michele, who plays the bossy, competitive, (and sometimes infuriating) Rachel on Glee keep her figure?  Recently, she confessed to following a strictly macrobiotic vegan diet, composed of mostly vegetables, grains, and beans. By cutting out meat, chicken, and dairy products from her diet, Lea has managed to lose ten pounds since she first started filming on the set.

Vitamin B12 for Weight Loss- Why it Works

How does she avoid B12 deficiency?

Lea admits to also eating a few servings of fish per week, in order to avoid getting vitamin B12 deficiency.  Since Vitamin B12 occurs only in animal-based foods, such as meat, fish, poultry, eggs, and milk, supplementing with extra vitamin B12 is crucial for avoiding low B12 blood levels.  How does she justify introducing a non-vegan source into her vegan diet?  Apparently, macrobiotic veganism makes special allowances for seafood.  Lea Michele understands that a diet low in vitamin B12 is a diet that leads to B12 deficiency symptoms.

Balance your B12, Balance your Nerves

What are the symptoms of vitamin B12 deficiency?

People who deplete their stores of vitamin B12 encounter symptoms such as extreme fatigue, muscular weakness, depression, diminished coordination, memory loss, and frequent numbness or tingling sensations (pins and needles) in their hands, arms, legs, and feet. Untreated, vitamin B12 deficiency escalates into pernicious anemia, dementia, neurological damage, osteoporosis, and increased risk for heart attack, cancer, and stroke.

6 Degrees of Vitamin B12- B12 Deficiency and Autoimmune Disease

How does vitamin B12 benefit an active lifestyle?

Vitamin B12 influences a wide range of bodily functions- by ensuring balanced B12 levels in your blood supply, you feel more energized, stimulated, confident, and “gleeful.”

• Vitamin B12 is instrumental in DNA synthesis
• Vitamin B12 protects your nervous system
• Vitamin B12 boosts your metabolism
• Vitamin B12 controls homocysteine levels, reducing your risk of heart disease and stroke
• Vitamin B12 supports cognitive functioning
• Vitamin B12 protects you from vitamin deficiency symptoms of fatigue, depression, anxiety, and “brain fog”
• Vitamin B12 helps you stay on track with your fitness regimen and enables you to make better food choices

Read more about the many health benefits of vitamin B12:

Justin Bieber among 10 Celeb “Beliebers” in Vitamin B12 Shots

The Vitamin B12 Patch for Energy

The Many Benefits of Vitamin B12…

Sources:

Lea Michele Bikini Body Secrets Includes Diet, B12 Shots

Vitamin B12 | ‘Glee’ The star Lea Michele surprisingly fit

Lea Michele Injects B12 and Eats Fish, According to ASOS Magazine

Image credits, from top:

gospelportals, karlnorling,

Do you know how much B12 you need in order to avoid vitamin B12 deficiency? Unless you supplement B12 levels with a weekly B12 shot or B12 patch, you could wind up with dangerously low B12.  Find out if your B12 blood levels are normal and how much you need to meet the FDA’s RDA of vitamin B12.

What are the symptoms of vitamin B12 deficiency?

Vitamin B12 (Cobalamin) is a water-soluble nutrient that your body gets from protein sources, such as beef, chicken, liver, fish, eggs, and dairy products.  Your body uses vitamin B12 for DNA synthesis, protecting your nervous system, and strengthening cognitive skills.  Symptoms that indicate a low vitamin B12 level include constant fatigue, difficulty concentrating, memory loss, tingling or numbness in your hands and feet, depression, agitation, altered taste perception, and red, swollen tongue.

How much B12 is in my blood right now?

By performing a blood test, your doctor can tell you if you are deficient in vitamin B12, or if you have normal B12 levels.  Vitamin B12 blood screening requires a 6-8 hour fast before testing.  Laboratory tests will measure how many picograms (pg) of cobalamin you have per milliliter (ml) of blood in your body.

How much B12 should I have?

• Scientists agree that a normal level of vitamin B12 in your blood is 200 – 900 picograms per milliliter (200-900 pg/ml).
• Test results showing less than 200 pg/ml signal vitamin B12 deficiency.
• For elderly adults, the recommended vitamin B12 level is much higher- Test results showing less than 500 pg/ml indicates B12 deficiency.
• In order to find the cause of a vitamin B12 deficiency, doctors may perform a Schilling test.

What is the recommended dose of vitamin B12?

• The FDA’s RDA of vitamin B12 for healthy adults is approximately three mcg daily for males and females alike, including pregnant and nursing moms.
• For elderly individuals, the recommended dose of vitamin B12 is 25-100 mcg per day.

Scientific study proves that the RDA for B12 is off.

• According to a study conducted in the Netherlands, elderly sufferers of vitamin B12 deficiency need more than the recommended daily allowance (RDA) in order to achieve normal levels of B12.
• Using methylmalonic acid (MMA) levels as a gauge, scientists established that cyanocobalamin supplementation amounting to 200 times the RDA of vitamin B12 is required in order to stabilize B12 levels in patients showing signs of vitamin B12 deficiency.

How much vitamin B12 do you really need?

• Vitamin B12 shots administering a daily dose of 1,000 mcg of cobalamin are  prescribed for the first 10 days following diagnosis of vitamin B12 deficiency, continuing with a weekly dose of 1,000 mcg for a consecutive 4-week period.
• One vitamin B12 patch contains a 1,000-mcg dose of b12 based on a B12 injection.

Read more about B12 deficiency:

• Vitamin B12 deficiency after Bariatric Surgery Weight Loss
• The Vitamin B12 Patch for Energy
• Cruising for a Bruising? Choose Vitamin B12 Shots or Anemia

Sources:

• Vitamin B12 level: MedlinePlus Medical Encyclopedia
• Vitamin B12 Level – Tests, Test Results & Diagnosis – NY Times Health Information
• Vitamin B12: Dosing – MayoClinic.com
• Oral cyanocobalamin supplementation in older people with vitamin B12 deficiency: a dose-finding trial- PubMed NCBI
• Learn More about Vitamin B12 Deficiency.
• USDA: National Nutrient Database for Standard Reference: B-12

Image credits (from top):

Danilo Rizzuti, mconnors, jscreationzs

The many benefits of Vitamin B12 Patch are awesome.  Vitamin B12 contains cobalamin, a water-soluble protein-based nutrient that provides energy and boosts cognitive skills.  B12 wears many hats, protecting you from pernicious anemia, early-onset dementia, heart disease, and chronic fatigue.

A weekly Vitamin B-12 patch helps your body produce red blood cells for oxygen, aids in skin renewal, and regulates your nervous system.  Without sufficient B12 levels, you would feel worn down, lacking in energy, depressed, and disoriented.  These are all common side effects of vitamin B-12 deficiency.

Vitamin Deficiencies can drive you Crazy- Seriously! Part 1

Low energy levels could signal vitamin B12 deficiency

The National Institutes of Health Medical Encyclopedia lists “lack of energy” as one of the symptoms of B12 deficiency.  Other low B-12 symptoms are:

• Chronic fatigue
• Depression
• Dementia
• Short-term memory loss
• Difficulty concentrating
• Numbness or tingling sensations in hands and feet
• Loss of balance

Why vitamin B12 is the “energy vitamin”

The B12 vitamin has gained a lot of media attention over the years as a popular energy booster, the miracle vitamin that provides mental clarity, vitality, and promotes athletic endurance.  These claims are all true- if you happen to be among millions of sufferers of B-12 deficiency.

“Due to its role in energy metabolism, vitamin B12 is frequently promoted as an energy enhancer and an athletic performance and endurance booster.” -National Institutes of Health

How can I be sure that I’m getting enough vitamin B12?

The real question isn’t if you consume enough vitamin B12- unless you’re a vegan, then you probably eat enough meat, dairy, and fish meals that are packed with vitamin B12. The problem for many sufferers of B12 deficiency is that they are unable to digest vitamin B12 from dietary sources.  The liver stores vitamin B12 for a while, but unless you constantly replenish your supply with a B12 patch, you will start to feel the symptoms of B12 deficiency, which can lead to pernicious anemia and increased risk for heart attack or stroke.

Get a blood test.

The only way to find out if you have vitamin B12 deficiency is to visit your doctor and request a B12 blood screening.  If you are low in B12, then you have the option of taking B12 supplements.  A weekly B12 injection might be prescribed, but you may opt to supplement with a weekly B12 patch as a more cost-friendly, convenient, and pain-free alternative.

Related reading:

6 Degrees of Vitamin B12- B12 Deficiency and Autoimmune Disease

Cruising for a Bruising? Choose Vitamin B12 Shots or Anemia

Sources:

Dietary Supplement Fact Sheet: Vitamin B12

Best Vitamins for Energy

Vitamin B: A Key to Energy- Psychology Today

The Health and Beauty Benefits Of Vitamin B12

A Lack of Energy & Low B-12

Anemia – B12 deficiency: MedlinePlus Medical Encyclopedia

Images:

Young Woman Dancing

Elderly Couple Dancing

Dancing Young woman

Pernicious Anemia, Sickle Cell, and Others

Free Digital Photos

Anemia is a serious blood disease resulting in low blood cell production; aside from B12 deficiency pernicious anemia, how many types of anemia are there?

What are the different kinds of anemia?

There are six general types of anemia.  They include:

Pernicious Anemia (PA)

Pernicious anemia is an acquired blood disease that occurs with vitamin B12 deficiency.  Vitamin B12 is crucial for producing red blood cells, in addition to managing your nervous system, promoting mental clarity, and optimizing your metabolism.  When your body is unable to absorb vitamin B12 from natural food sources, then you run the risk of pernicious anemia caused by low B12 levels.

Symptoms of vitamin B12 deficiency include fatigue, dizziness, tingling in your hands and/or feet, “brain fog,” memory loss, depression, and aggression.  To avoid vitamin deficiency, it is recommended that you supplement vitamin B12. Your doctor may recommend weekly vitamin B12 injections, which are inserted in the thick thigh muscle or buttock.  Vitamin B12 shots require a prescription, may cause bruising, and are usually painful.  Another alternative is applying a weekly vitamin B12 patch, which delivers the same amount of vitamins as the B12 shot, without causing irritation or pain.  Vitamin B12 patches are available online, without a doctor’s prescription.  Also read: B12 Deficiency can really Get on your Nerves

Hemolytic Anemia (HA)

Hemolytic anemia occurs when red blood cells are destroyed (hemolysis) at a rate that is quicker than their reproduction in bone marrow.  People who have hemolytic anemia have either inherited it as a genetic disease, or acquired it later in life.  Mild hemolytic anemia does not usually require treatment, but severe anemia can be life-threatening, requiring blood transfusions, steroids, or splenectomy.

Sickle Cell Anemia (SCA)

Sickle cell anemia is an inherited blood disease.  In sickle cell anemia, abnormally shaped hemoglobin cells become obstructed in small blood vessels, causing pain and possible organ damage to the anemic individual.  There is no cure for sickle cell anemia, but therapies for reducing the symptoms of anemia include antibiotics, pain relievers, and blood transfusions.

Free Digital Photos

Aplastic Anemia (AA)

Aplastic anemia is a blood disease that can be life threatening.  In aplastic anemia, your bone marrow is unable to produce sufficient amounts of crucial blood cells, including red blood cells, white blood cells, and blood platelets.  Diagnosis of anemia includes testing that indicates low blood count of any of the three blood cells types.  Causes of aplastic anemia include autoimmune disease (most common) or exposure to chemotherapy and other types of radiation.  Possible treatments for aplastic anemia include bone marrow transplants, blood transfusions, and restraining of the immune system.  Untreated, aplastic anemia can be fatal.

Fanconi Anemia (FA)

Fanconi anemia is a rare blood disorder, and it is inherited as a genetic disease. Fanconi anemia involves bone marrow failure, and can lead to myelogenous leukemia and cancer. Even with bone marrow transplants, patients of Fanconi anemia rarely live past the age of thirty.

Bone Marrow Disease Anemia

Sometimes, bone marrow diseases, such as leukemia and myelodysplasia (pre-leukemia), create symptoms of anemia in patients, as diseased bone marrow causes inadequate production of red blood cells.

Related reading:

“I’ve heard of the X Factor and Fear Factor…But what’s Intrinsic Factor?”

B12 Deficiency: Don’t Ignore the Symptoms

AIDS with B12 Deficiency

Sources:

Anemia: Types of Anemia- Healthplus24.com

What Are the Signs and Symptoms of Pernicious Anemia? -NHLBI, NIH

It’s all about the delivery method

Does it matter if I get my vitamin supplements from a B12 patch or a vitamin B12 pill? Aren’t they equally effective at preventing B12 deficiency symptoms? No, and here’s why..

What is sublingual delivery?

“Sublingual delivery” implies that medication is absorbed through the blood vessels under your tongue, and dispensed directly into your bloodstream, making it one of the most efficient, quickest and practical ways to get your vitamin supplements. The tablet, when placed under the tongue, dissolves immediately through your blood capillaries and is disbursed into your bloodstream. Because they are utilized so quickly, sublingual vitamin pills need only contain a small fraction of the amount of vitamins per dose as non-sublingual pills in order to achieve the same results. (More on this later.)

How are non-sublingual pills absorbed?

A vitamin pill that you swallow reaches your bloodstream indirectly. First, it must travel through your esophagus and your stomach, after which time it is absorbed in your intestinal tract.  For proper digestion of vitamin B12, your body must make sufficient stomach acids and have the protein, intrinsic factor. Because regular vitamin pills are harder to digest than sublinguals, they are prescribed at a hight dose, generally 1,000 mcg. per pill.

New Study: Diabetes Drug Metformin Causes Vitamin B12 Deficiency

Regarding vitamin B12 tablets sold as “sublingual B12 pills”

The vitamin B12 tablets which are labeled “sublingual” do dissolve in your mouth, but that’s where they stay until they are swallowed. You are instructed to place one under your tongue, but instead of disappearing through your membranes, they most likely enter the body the same way as any other tablet you would swallow- through the esophagus, on to the stomach, and eventually released into the blood. Furthermore, the so-called sublingual B12 pills have exactly the same amount of vitamin B12 per dose as the other pills, proving that they are really no different, after all. (Refer to earlier note about sublingual dosage.)

How does transdermal delivery work?

Transdermal patches bypass the digestive system completely by going straight into your bloodstream.  Our B12 patches contain 1,000 mcg. of vitamin B12 per unit- the same amount contained in weekly B12 injections which are prescribed for patients with vitamin B12 deficiency symptoms.

What are the symptoms of vitamin B12 deficiency?

Vitamin B12 is needed for red blood cell production, DNA synthesis, mental clarity, regulating homocysteine levels and maintaining a healthy nervous system. Deficiencies in B12 could cause severe neurological damage, pernicious anemia and increased risk for stroke or heart attack.

The most common symptoms of vitamin B12 deficiency are:

• Chronic fatigue
• Depression
• Short-term memory loss
• Sleep difficulties
• Aggression
• Numbness and tingling in hands and feet
• Altered taste perception
• Vision abnormalities
• Dizziness
• Decrease in coordination and physical balance

Read more about the signs of vitamin B12 deficiency:

B12 Deficiency: Don’t Ignore the Symptoms

Suffering from Fibromyalgia and Chronic Fatigue? B12 to the Rescue!

Natural Treatments for the Symptoms of Crohn’s Disease

Sources:

http://www.sv.vt.edu/classes/MSE2034_NoteBook/MSE2034_kriz_NoteBook/diffusion/apps/body.html

Meatless Meals with Protein & B12

Anybody who has ever cried during Walt Disney’s Bambi has probably flirted with the idea of converting to veganism, a diet which mindfully excludes eating, wearing or utilizing any product which is derived through the slaughter of animals. Who hasn’t fantasized about growing their own organic vegetables, tossing out their leather sneakers in favor of a pair of cruelty-free recycled-material loafers, and living off a steady diet of barbecued tofu sandwiches, mixed bean sprouts and Matcha green tea?

Many of us have tried being vegetarian for at least a day; some of us for even longer. What eventually makes or breaks your commitment to the vegan lifestyle is the inevitable need to maintain the same nutritional balance that you had back in your meat-eating days; namely, you need to replace the iron, vitamin B12 and protein you used to get from meat, fish, milk and egg sources, and find new plant-based foods or supplements which meet the same nutritional needs.

Also read: On Becoming Vegan: Avoiding Vitamin B12 Deficiency and Others

Vegans who neglect to include sufficient amounts of vitamins such as B12 in their diets often end up with vitamin B12 deficiency, which may lead to pernicious anemia, chronic fatigue syndrome, fibromyalgia, increased risk for heart attack and severe neurological damage. (Read: Vegan Dieters at Risk for Cardiovascular Disease, After All.)

A good preventative measure is to take regular supplementation, such as iron pills and a vitamin B12 patch, in addition to including the following 6 vegetarian-based nutrients:

#1 Vegan Protein: Beans, soy products, nuts and seeds

The dilemma about not getting enough protein in a vegan diet has nothing to do with availability; most foods, vegan or non-vegan, have adequate amounts of protein in them. Vegetables, beans, grains and nuts are rich in protein. Especially healthy protein sources are almond butters, tempeh (mock meat), quinoa, lentils and kidney beans. But in order to obtain enough amino acids, you must include a variety of protein foods in your diet, as none (except for the soy products) are single whole sources of complete protein.

#2 Vegan Vitamin B12: Soy milk, fortified cereals

A majority of the foods which are rich in vitamin B12 are animal-based: lean beef, chicken, organ meats, eggs, fish and dairy products. Don’t skimp on vitamin B12; your body needs it to produce red blood cells, maintain the nervous system and convert food into energy. Vegan milk substitutes often have vitamin B12 added in order to prevent vitamin B12 deficiency. But don’t become too complacent; B12 levels can plummet steadily without your realizing it. Make certain your doctor gives you a vitamin B12 blood screening at every checkup, and become familiar with the basic symptoms of vitamin B12 deficiency.

For more info on recognizing the symptoms of B12 deficiency, read  B12 Deficiency: Don’t Ignore the Symptoms

#3 Vegan Iron: Dark leafy greens, beans, raisins and fortified breads

Iron is essential for collecting oxygen produced in our lungs and distributing it to the rest of the body. Of all the vitamin deficiencies, the most common is caused by low iron levels, affecting up to 20 percent of women. Iron sources obtained from meat are the most easily digested, but vegan sources are available. The highest sources of iron in the vegan diet include:

• soybeans;
• blackstrap molasses;
• lentils;
• spinach;
• quinoa.

#4 Vegan Omega-3 fatty acids: Walnuts, flaxseed, wheat germ, supplements

The richest sources of omega-3′s are in seafood, particularly mackerel, trout and tuna. Omega-3 fatty acids are commonly derived from Linolenic Acid, and are vital for brain functioning, boosting the immune system, preventing heart disease and promoting all-over well being. Vegan foods which are high in omega-3 fatty acids are:

• flax, soy and canola oils;
• hemp, sesame and pumpkin seeds;
• nuts, such as walnuts and Brazil nuts;
• wheat germ and wheat germ oil

#5 Vegan Zinc: Legumes, seeds, grains, brewer’s yeast and green veggies

Zinc is important for helping our bodies fight infections, produce new cells and utilize protein, carbohydrates and fats. Foods which provide the most zinc nutrients are shellfish, meat and milk, but there are many plant-based sources as well. To get enough zinc in a vegetarian diet, include plenty of:

• whole grains, including cereals and breads made with whole grains;
• nuts and seeds, especially pumpkin seeds;
• brewer’s yeast;
• beans and lentils;
• wheat germ;
• dark green vegetables

#6 Vegan Iodine: Iodized salt, seaweed

Vegetarians are more likely to not consume enough iodine, as some or the richest sources of iodine include many seafoods. According to one study, 80% of vegans and 25% of vegetarians do not consume sufficient amounts of iodine. Make a point of using iodized salts, and try incorporating toasted seaweed into your diet. Or better yet, learn how to make vegan sushi, complete with nori sheets, avocado, cucumber slices and compressed tofu.

Also read:

B12 Deficiency can really Get on your Nerves

Natalie Portman Chooses B12 over Veganism

Sources:

http://www.huffingtonpost.com/eatingwell/foods-to-eat-if-skipping-meat_b_861059.html

http://www.marksdailyapple.com/top-ten-protein-sources/

http://www.vrg.org/nutrition/iron.htm

http://www.savvyvegetarian.com/articles/omega-3-vegetarians-vegans.php

http://www.vegetarian-diet.info/zinc-vegetarian-diet.htm

As reported by Us Magazine, Pregnant Natalie Portman, Oscar winner for The Black Swan, has reportedly taken a leave of absence from her vegan ways; whether this change is permanent or just an extra precaution to deliver more vitamin B12 to her unborn baby remains to be seen.

The 29-year-old actress, who is expecting a child with boyfriend Benjamin Millepied, has always been an outspoken advocate for the vegan lifestyle, which excludes such vitamin B12 sources such as eggs, meat, milk products and fish. Ms. Portman made the decision to become Vegan after reading Jonathan Safran Foer’s Eating Animals in 2009, according to the Daily Mail.

Recent news, such as the death of an infant in France who was exclusively breast-fed by her vegan mother, has brought to light the health risks involved with vitamin B12 deficiency and anemia,  which are common risk factors of veganism.

Are Vegans in France Responsible for Breast-fed Baby’s Death?

Natalie, who called in on the Q100 Bert Show, admitted, “I know there are people who do stay vegan, but I think you have to just be careful; watch your iron levels and your B12 levels, and supplement those if there are things you might be low in in your diet.”

Oprah Pledges 7 Days to Vegan Challenge

Don’t expect to see Natalie heading for the steak house just yet, though; the Star Wars actress is following more of a traditional vegetarian diet, including eggs and dairy products which are rich sources of vitamin B12.

The symptoms of vitamin B12 deficiency include:

• Chronic fatigue;
• Depression;
• Feebleness;
• Short term memory loss;
• Aggression;
• Irritability;
• Numbness or tinging in hands and feet;
• Change in taste perception;
• Sleep disturbances;
• “Brain fog”

Left untreated, vitamin B12 deficiency could result in pernicious anemia, neurological damage or in severe cases, death.

Also read:

Benefits and Sources of Vitamin B12, and How to Avoid Deficiency

B12: Celebs Say it’s the New C

Sources:

Us Magazine, Babble, New!, OMG! Yahoo, Daily Mail, Herald Sun

Currently a new hype is taking over the nutrition community, and it is all about whether B12 supplementation can help you lose weight. Some companies are already focusing on bringing B12 rich dietary formulas to their consumers, but can this vitamin truly help you lose weight? And if so, how would it work.

Healthy B12 levels are necessary for the proper functioning of the body, as has been previously discussed. It is absolutely necessary in the formation of new tissues and protecting the DNA, but it also may have some influence on one’s overall metabolism rates. Especially if the individual is experiencing general issues with absorption in the stomach, as is common with B12 deficiency.

Lack of all the needed vitamins and minerals will cause the system to slow down when it comes to metabolism. This is the body’s way of assuring its own survival, as the malabsorption of nutrients is interpreted by the system as starvation (which by most definitions is accurate), and while slowing down the living processes may make one feel ill, it does keep the body from extreme further damage.

Once properly supplemented though this vital nutrient allows the body to operate more effectively and efficiently, which in the long run results in weight loss and improvement of overall health. Vitamin B12 is also an energy booster, and in properly administered amounts it results in the body having healthy, long-lasting energy.  This of course will not take off the pounds by itself, but the extra energy stores replacing the feeling of fatigue is often a great motivator to get up and move, resulting in weight loss.

The B12 patch is an excellent energy/metabolism booster. As it bypasses the GI tract there is no issues with absorption and bodily distribution. The patch begins to work within the first 15 minutes and the effects last to up to a week. Comfortable, discreet and convenient, it is extremely effective if one wishes to ban fatigue and feel renewed with energy.