English version. ---Being vegetarian/vegan and B12 def.

- I, have translated my original Swedish text into English (below) using Google translate, therefore there might be some inconsistencies.
(Svensk version längre ner)

Are you a vegetarian? If so, you should read this about vitamin B12.

Dear reader,

I have not written any posts in a very long time, ..... but here we go!

Hope you will benefit from this information.

Please write a comment.

Research has shown that vegetarians/vegans of all ages and of all sexes can be at a greater risk of

dis-ease from lack of B12 ....

Perhaps some of you do not agree with me, but it's my belief that a strict vegetarian diet, without any sources of animal protein, can be dangerous-even lethal to some individuals.

I realize that many have chosen this way of life based on spiritual or ethical beliefs, and I have full understanding of this.

Either way, after all, health consequences, namely lack of necessary nutrients, one of them is vitamin B12, and it is very wise to include dietary supplements.

The form I advocate is Methyl Cobalamin instead of the common and cheaper Cyano Cobalamin (as the name says, contains a small amount of cyanide)  

Many of you are saying now, "I eat a lot of plant foods containing B12".

Yes, that's often true ..... but below, I will explain a little closer what it really means.

The few plant crops, for example algae, which contains the vitamin, in fact, also contain an "analogues", which is a substance that blocks the absorption of natural B12, which results in that the body's need of this nutrient actually increases even more!

Absorbable B12 is found almost exclusively in animal foods, such as meat from pig, cow, lamb, chicken and egg, fish, shrimp and so on, which vegetarians/vegans do not eat.

Another argument that is often made by vegetarians/vegans is that "the body produces its own B12 of bacteria in the large intestine". This is certainly true, but since it is not produced in an area (stomach and small intestine) where B12 can be used by the body, it is not available.

B12 deficiency is very common in strict vegetarians / vegans,

but unfortunately many are unaware of the problem until it's too late.

The vitamin B12 is water soluble, but despite that, we do not quickly pee it out together with other water soluble vitamins, instead it is stored in the liver, kidneys and other body tissues.

That's why a deficiency usually does not show up for several years, and therefore you may not associate it with your diet, since you became a vegetarian "a long time ago".

After about 7 years of deficiency you can develop permanent brain damage and other problems, even dementia and Alzheimer's disease may have its roots in this (!)

The first symptoms of B12 deficiency are usually vague, such as low energy / fatigue /apathy.

If not resolved, it may cause:

* permanent nerve damage

*Depression,

* numbness and tingling of the hands and feet Muscle weakness.

* nervousness

* impaired memory

* Changes in behavior

* Physical, mental and / or emotional health changes

etc.

(note-some of these symptoms may also indicate low thyroid)

B12 is most commonly known as the "energy vitamin" but it also affects whole body metabolism – the absorption of nutrients, iron absorption, carbohydrate and fat metabolism.

Helps regulate and produce red blood platelets

Adrenal gland production of hormones

The nervous system

Immune defense

-and much more.

What are the options?

If you are open to it, I would like to suggest adding some animal food, because it's only there B12 is available in its natural form.

This does not have to be meat, - eggs and dairy products are alternatives, especially organic eggs, would be my personal choice.

Top list:

Meat or liver from grass-fed cows

Organic chicken

Raw milk (hard to find)

Organic eggs

Seafood and fish are other options, but unfortunately not good because they are most often contaminated, with mercury and other toxins. 
Small fish, like sardines, are more acceptable (top of the food chain).

Important to know is that even if you eat animal food, it may be smart to add a supplement to prevent B12 deficiency. The reason for this is that as we age, intestinal lining of the stomach becomes more and more compromised and "worn" and thus also the ability to produce hydrochloric acid, which is necessary to release B12 from the food you eat.

If you are over 50 years old, you can assume that you do not absorb optimal vitamin B12 with the best assurance.

If you do not eat animal products, I recommend adding B12* supplements (or injections).

Unfortunately, most multivitamin preparations are quite worthless when talking absorption potential of B12. The good news are, new technology has produced B12 in a smaller molecule size, applied by means of a spray, it can more easily be absorbed by the small capillaries under the tongue directly into the blood, thus avoiding the need for “intrinsic factor protein” (see info below)

Part of the reason why B12 is so difficult to get into the intestine is that the vitamin is a huge molecule (compared to other vitamins). A protein,"intrinsic factor, is required which binds to the B12 molecule and can then be absorbed into the blood stream.

Several people have very little or lack of intrinsic factor, caused by low hydrochloric acid production, as I have already mentioned.

Good to know:

- The symptoms of too much hydrochloric acid and too little are the same! If you are aware of various digestive problems then you probably have low production of intrinsic factor.

There are supplements available with HydroChloricAcid (+enzyme Pepsin), if it has been determined you have a shortage.

Whichever option you choose - animal foods, injections or quality spray, I recommend that you start adding supplements, especially if you are vegetarian or vegan, low HCL= intrinsic factor (or over 50) in order to avoid serious health problems in the future.