B12 thoughts
- margheritaanastopo
- May 25, 2018
- 4 min read
What about B12?
It's been a while I wanted to share my opinion about B12 on the blog, and I wanted to be more informed before doing so.
The myth is that vegans and vegetarians have deficiencies, because they don't eat animal products, but I have been vegetarian since 2014 and vegan for 2 years now, and have had no deficiency at all. The only supplement I take is B12.
What is B12?
First of all, it is important to know what B12 is, and where it comes from. B12 is a vitamin, and it comes from a bacteria. More precisely, it is produced by a bacteria. As plants, animals or humans cannot create it, they have to find external sources. B12 is found in some components of the soil and inside of our intestines (but after where we can absorb it), basically where bacterias are, and is stored in the liver. B12 vitamin is important for our nerve and blood systems. Vegans are not the only ones not to get enough vitamin B12, people above 50 years, pregnant or breastfeeding women and vegans or vegetarians should supplement with B12. Older people have a lower ability to absorb B12; it is called the capacity of absorption.
"Vitamin B12, also called cobalamin, is a water-soluble vitamin that is involved in the metabolism of every cell of the human body: it is a cofactor in DNA synthesis, and in both fatty acid and amino acid metabolism.[1] It is particularly important in the normal functioning of the nervous system via its role in the synthesis of myelin (myelinogenesis),[2][3] and in the maturation of developing red blood cells in the bone marrow." (Wikipedia: Vitamin B12)
Vegans can't get enough B12 from their food, so they need to supplement.
Therefore, if the vegan diet doesn't give us all we need, then it is not the diet we are made for, as some say, is it?
I promote a plant-based diet because I think it is the way we are made to eat, and the best way to do it in our current society.
Now, let me tell you the truth.
Nowadays, livestock is mostly fed with everything but grass. Corn, soy, cereals. Animals don't get their B12, that they used to find in the soil they would assume by eating grass, just as we could do. They are supplemented, because it is a crucial vitamin for a good development. Now people can say that meat is important for humans, because of B12. But in fact, meat is not a natural way to get your B12 anymore. Because of the way livestock is raised. Thus, instead of supplement animals to then eat them, why not just supplement humans? That's why I still think a plant-based diet is the most natural way for us to eat. If you are interested to know more about why I think we should go vegan, tell me, I'd be happy to write about that!
Aren't there natural ways to get B12?
Of course there are, and not only dairy products and meat. You can get your B12 from some seaweeds, nutritional yeast, some fermented products and more. I don't really know much about those, but I believe from what I've learned that they are not a reliable source of B12. According to my research, there are many types of B12, and the one found in those foods is not the methylcobalamin, which is the one we can absorb the best. So it seems to be pretty much useless. As B12 is really important for humans, I prefer supplementing than taking the risk of having a deficiency. You can also help, eating fruits and vegetables without washing them, in order not to eliminate the natural B12 on them produced by bacteria (but they absolutely have to be organic and from a safe source, from your garden is the best). My dad was once B12 deficient and tried to eat garden fruits and vegetables without washing them: his levels of B12 rose, which did not happen when he tried to eat more meat and especially liver, nor when he got a B12 shot, but not enough to compensate his deficiency. Even though this can be sufficient to keep normal levels of B12, the safest and easiest way in my opinion is still taking ONE supplement, that you would indirectly get through meat anyways.
Should we supplement B12?
Even if I am not pro supplements in general, I do think we should supplement B12.
Yes, maybe a plant-based diet cannot give us the B12 we need, because of industrialization, but it is much healthier in many other ways than a meat- and dairy-based diet! B12 is really important for our body, and a deficiency is visible after many years only. In my opinion, it is too important to risk a deficiency and doesn't take us much to supplement (one pill a day or one a week, which is less than what many (non-vegan) people take). Keep in mind that most people take more than one supplement, vegans or not. The supplement business does not depend on 1% vegans only. Look around you, you'll see plenty of people with deficiencies (I have friends that took vitamins all their childhood, from not eating fruits and vegetables). It is a world problem, not a vegan problem.
Disclaimer:
I am not a doctor, I am not here to tell you what's good for you, what is right or what to do. I am here to share. My opinion, and the information I have based it on.
Here are my sources.
Gut: The Inside Story of Our Body's Most Underrated Organ, by Giulia and Jill Enders
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