Catherine Saxelby's Foodwatch | Q. What do I need vitamin B12 for and where do I find it?

Q. What do I need vitamin B12 for and where do I find it?

 

A. Vitamin B12 (also known as cyano-cobalamin) plays a vital role in metabolising food, manufacturing red blood cells, transporting and storing folate (a related B vitamin) and maintaining a healthy nervous system.

A substance called "intrinsic factor", which is secreted by the stomach, enables us to absorb the vitamin B12 in our food. People can be B12-deficient, even though their diet has plenty, because of stomach problems or a lack of intrinsic factor. In such cases, regular injections of B12 once a year can correct the deficiency which would otherwise lead to a type of anaemia and fatigue and blood problems.

Vitamin B12 is only found in foods of animal origin - meat, fish, seafood, chicken, eggs, milk, yoghurt and cheese. That's why Vegans have a hard time getting enough of this vitamin. Generally it isn't a problem until pregnancy and early childhood - when demand is high - because the liver has enough B12 stored away to last for up to five years. As insurance, however, if you're a vegan, it's wise to take a B12 supplement or eat some food that's B12-fortified such as some of the soy milks e.g. So-Good.

Claims have been made that some plant sources like seaweed or algae or fermented food such as tempeh contain vitamin B12. Usually this is a form of the vitamin that's inactive or unable to be absorbed by our bodies. Forget them.

The recommended intake for adults is 2.4 micrograms (mcg) a day.

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