Episode 9 The B12 Question and Vitamins

 A vegan diet offers numerous health benefits, but it's crucial to ensure you're getting all the essential nutrients, especially vitamin B12, which typically comes from animal sources. Let's delve into why B12 is essential for vegans and how to incorporate it into your diet effectively.

Firstly, vitamin B12 supplementation is often necessary for vegans as it's not naturally present in plant-based foods. Many vegans opt for supplements like Naturelo Whole Foods Multivitamins, which provide the recommended 1.5 micrograms of B12 daily. These supplements are readily available online, such as Amazon, but ensure they're specifically labeled as vegan-friendly.

The consequences of B12 deficiency can be severe and include symptoms like fatigue, weakness, dizziness, muscle weakness, constipation, loss of appetite, digestive issues, red and sore tongue, depression, mood disorders, poor memory, dementia, blurred vision, abnormal gait, hallucinations, personality changes, and even increased risk of heart disease, stroke, and pregnancy complications.

B12, also known as cobalamin, is a water-soluble vitamin essential for various bodily functions, including red blood cell production and nervous system regulation. While fortified foods like yeast extract (nooch), plant milk, vegan yogurts, breakfast cereals, margarine, and soy products can provide B12, it's crucial to consume them multiple times a day or supplement with 10 micrograms daily or 2000 micrograms weekly to ensure adequate intake.

Nooch, derived from sugar cane, beets, and molasses, is a popular and nutritious option, containing not only B12 but also other essential nutrients like thiamine, riboflavin, niacin, folate, zinc, pantothenic acid, magnesium, copper, and manganese. You can incorporate nooch into your meals by sprinkling it on pasta, salads, mashed potatoes, baked potatoes, soups, popcorn, or even making liquid cheese.

In addition to fortified foods and supplements, edible seaweed like nori, fortified cereals, meat substitutes, fortified soy milk, rice milk, protein bars, and nooch are alternative sources of B12. However, the only way to accurately assess your B12 levels is through a blood test measuring serum or plasma levels, with values ideally ranging from 170 to 250 pg/mL.

Apart from B12, other B vitamins like thiamine, riboflavin, niacin, pantothenic acid, biotin, and folate play vital roles in various bodily functions, including carbohydrate metabolism, red blood cell production, nervous system function, and DNA synthesis. These vitamins are found abundantly in a diverse range of plant-based foods, ensuring vegans can meet their nutritional needs.

As individuals age, absorption of B12 may become less efficient, making supplementation even more critical, especially for older adults like me at 71 years old. Consulting with a vegan dietician or plant-based doctor can provide personalized recommendations to ensure optimal nutrient intake and prevent deficiencies.

By understanding the importance of B12 and incorporating it into your vegan diet through supplementation and fortified foods, you can safeguard your health and well-being.

Join us in the next episode as we explore topics like sugar, flour, and chocolate. For questions or further discussion, visit my web page at healthyveganlivingpodcast.blogger.com

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