Today I’m spotlighting Vitamin B12. On my Facebook page this week we are talking about eggs, an amazing protein that is readily available, offers good quality for cost, and is super good for you in many ways, though not as high in Vitamin B12 as other sources.
Vitamin B12 is only found naturally in animal products, the best being beef liver or salmon. I went with eggs this week. It’s sad to me that neither of my boys like eggs, but I keep trying!
Eggs are versatile and quick to prepare. They are satisfying and nutritious and can be eaten in many different ways. I didn’t reinvent the wheel this week on #testkitchentuesday, but stuck with a tried and true egg salad sandwich. However, I did switch out the mayo for hummus, and of course use my own spices and herbs to flavour the eggs, so I will post that recipe on #foodiefriday. I’d love to hear what you do with eggs!
Vitamin B12 plays a role in maintaining energy levels and helping prevent dementia and Alzheimer’s. It helps the nervous system run smoothly, regulating stress and emotion responses. Like other B vitamins, it helps with heart health, keeping skin and hair healthy, and an efficient digestive system. Vitamin B12 also plays a role in helping to prevent anemia and promoting a healthy pregnancy.
You can get Vitamin B12 from many animal food sources as well as an artificial form added to other foods and, as discussed before, supplements. Animal sources are best absorbed. Eggs only contain about 9% of the absorbable Vitamin B12, for example, and foods enjoyed by vegetarians or vegans don’t contain B12 that can be used by the human body, with the possible exception of fortified products that have had a synthetic version added.
People with digestive disorders such as Celiac or Crohn’s disease are also at a high risk of B12 deficiency.
A deficiency of Vitamin B12 can be common in the western world. Symptoms to watch for are, unfortunately, pretty common symptoms of many health issues such as joint pain and fatigue, which can be unrelated to B12 deficiency, as can anxiety, dizziness, or poor concentration. And Vitamin B9 can mask a B12 deficiency, which further complicates matters.
For more information on B12 deficiency, read this article.
There are several drug interactions associated with supplementation of Vitamin B12.
The best way to confirm your numbers is to see your doctor for a blood test, and the best way to maintain a healthy body in all areas is to eat a well-balanced diet of appropriate portions, drink lots of water, get enough sleep, and exercise the best you can when you can.
To summarize, Vitamin B12 is important to:
You can find Vitamin B12 in these food sources:
Animal proteins such as beef liver, trout, sardines, lamb, tuna, salmon, eggs, dairy, and fortified products.
Children from 4 to 13 years need from need from 1.2-1.8 mcg per day, depending on age. Adults aged 19 and up need 2.4-2.8 mcg per day, depending on sex and whether pregnant or breastfeeding.
For more information on children and senior B12 supplementation, please read these articles:
General Information on Vitamin B12