Food Sources of Vitamin B12
Vitamin B12 is critical for cell metabolism, blood production, energy synthesis and neurological functions.
If you were to collect the amount of B12 you need in a year, turn it into powder form and put it in a pile, you would barely have enough to fill a thimble. Yet, without Vitamin B12, the human body cannot function. So where does it come from?
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Animal Sources for Vitamin B12
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Vitamin B12 is most commonly found in animal food sources. It's in our diet in things like meat, fish, eggs and dairy. That's because B12 is naturally found in the soil. We are really secondary consumers, since animals consume soil and, in turn, pass it to us when we eat animal products.
B12 Sources for Vegetarians
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Vegetarians who do not consume any animal products (vegans) frequently need to take B12 supplements.
There is some evidence that B12 can be found in some algae and spirulina, but these sources are controversial. This form of B12 is often called "pseudo-B12." It refers to B12 lookalike substances. Vegans who ingest pseudo-B12 as their only source of the vitamin can test within normal range, yet, in reality, be deficient. The human body simply cannot utilize this form of B12. -
Vitamin B12 Supplementation
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There are multiple forms of B12 supplements available in grocery and specialty stores. The term "B12" is actually a broad term used to classify cobalt-containing compounds called cobalamins. There are two types of cobalamins: cyanocobalamin and hydroxocobalamin.
Most commonly found is cyanocobalamin. This form is readily utilized by the body for most people. However, some smokers cannot metabolize it properly and can suffer nerve damage to the eyes as a result.
Studies are ongoing as to the effectiveness of hydroxocobalamin supplements.
Additional Insight
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Today's factory feed lots and farms have eliminated natural grazing for many animals. Often, feed for these animals is supplemented with B12 to ensure its availability for human consumption.
Fun Fact
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Scientists believe early humans who were not hunters did not need supplementation because the vegetables they ate had B12-rich soil on them. It was not until thoroughly washing vegetables became necessary or preferable that B12 deficiency became evident.
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