Weekly info on Nutrients and Supplements...
We believe that knowing about specific supplements is
important. We offer our suggestions and explain our own
personal experiences and knowledge about amino acids,
nutritional and dietary products.
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VITAMIN B-12
The vegan diet, rich in fruits, vegetables, whole grains, and legumes,
provides an abundance of vitamins and minerals to meet one’s nutritional
needs. However, there is one vitamin, called vitamin B12, which does
present a genuine nutritional issue, although one that is easily solved.
Where is it found?
When vitamin B12, which is produced by bacteria and other one-celled
organisms in the small intestines of animals, is made by humans, it is not
well absorbed and retained. Found mainly in animal products, small
amounts may be found in plant products due to bacterial contamination.
1,2 However these plant and fermented foods, such as spirulina, sea
vegetables, tempeh, and miso, do not provide an active and reliable
source,3 so vitamin B12 must be obtained elsewhere in the diet.
Where do you get B12?
For individuals following a diet free of all animal products, vitamin B12
needs can easily be met by consuming a variety of vegan foods. Fortified
breakfast cereals, fortified soymilk, and fortified meat analogues contain
a reliable source of the vitamin.4 Nutritional yeast, such as Red Star
Vegetarian Support Formula, is also a reliable source. Be sure to check
the Nutrition Facts Label or the ingredient list to ensure you are
receiving the active form of vitamin B12, called cobalamin or
cyanocobalamin. Most common multivitamins, from Flintstones to One-
A-Day to Stress Tabs, also contain B12.
Meeting Nutritional Needs
Regular intake of vitamin B12 is important to meet one’s nutritional
needs. The recommended dietary allowance in adults is 2.4 micrograms
per day, with increased requirements for women who are pregnant or
breastfeeding.5 Ensuring that vitamin B12 needs are met as one ages
becomes even more critical as deficiencies are common among the
elderly.6,7 Symptoms of deficiency may include fatigue, weakness,
tingling in the arms and legs, digestive disturbances, and a sore tongue,
and may lead to anemia and more serious disorders of the blood and
nervous system.5
* Information obtained from PCRM (Physicians Committee for Responsible
Medicine).
vegan diet. Be sure to check nutrition labels as products
may vary.
Common Sources of B-12
Vegan Diet-Serving & Amount
Total cereal 3/4 cup 6.0 mcg
Product 19 cereal 1 cup 6.0 mcg
Kellogg’s Corn Flakes 3/4 cup 1.5 mcg
Grape-Nuts cereal 1/2 cup 1.5 mcg
Edensoy Extra Soymilk 1 cup 3.0 mcg
Meat analogues varies 2-7 mcg
Nutritional yeast (Red Star Vegetarian Support Formula, formerly T-
6635+) 1 T 4.0 mcg
Sources: Pennington JAT. Bowes and Church’s Food Values of Portions
Commonly Used. Lippincott, New York, 1998. VMessina V and Messina M.
The Vegetarian Way. Crown Trade Paperbacks, New York, 1996.
& Organic Flax Seed
Necessary for health and cannot be made by the body. Every
living cell in the body needs essential fatty acids.
Why use it?
They are responsible for rebuilding and producing new cells.
Also used by the body for the production of hormone-like
substances that act as chemical messengers and regulators of
various body processes.
EFA's aid in transmission of nerve impulses that are needed for
normal development and functioning of the brain. Have desirable
effects on many disorders. They improve skin and hair, reduce
blood pressure, aid in prevention of arthritis, lower cholesterol
and triglyceride levels and reduce the risk of blood clot formation.
* Heat destroys essential fatty acids
**Information can be found in "Prescription for Nutritional
Healing...A Practical A-Z Reference to Drug-Free remedies
Using Vitamins, Minerals, Herbs & Food Supplements" By Phyllis
A. Balch, CNC and James F. Balch
