Articles
Vitamin B12
Vitamin B12 may be a greater health problem than previously realised. Changes in life style, eating habits and our aging population may all contribute.
Vitamin B12 is an essential vitamin that is water- soluble but can be stored in the liver. Good stores in the liver can last 2 - 10 years. A lack of B12 leads to a type of anaemia and if severe, neurological damage. An Intrinsic Factor produced by the stomach is required to absorb B12.
B12 in combination with folate and B6 help maintain lower levels of Homocystine, thus reducing the risk of heart disease.
Vegetarians
Vitamin B12 is rarely analysed in population studies as it as usually been assumed that deficiency only occurs in people who have been strict vegetarians (Vegans) for many years. That is, people who do not eat any animal protein, including milk products and fish. B12 is not available from vegetable sources. There is a little present in some plants but it is an inactive source that is not useful to the body.
In our present society, many people are not vegetarian but still have 3 to 4 vegetarian meals a week.
A recent survey shows that even new Vegans may have lower than average levels.
A B12 deficiency used to take years to develop as a low intake gradually depleted stores in the liver. Many people without being strict vegetarians are still having less than optimum intakes. This results in a slow decline in levels over the years.
The elderly
Elderly people produce less Gastric Acid and Intrinsic Factor and can become B12 deficient. As well, their diets may be less adequate and there is often poorer absorption with age.
Gastrointestinal problems
Frequent diarrhoea, Inflammatory Bowel Disease or Gluten Intolerance, leading to reduced absorption in the small bowel, may increase the risk of vitamin B12 deficiency.
It is also found that the Helicobacter pylori infection that is known to be responsible for some stomach ulcers impairs B12 absorption.
High Fibre Diet
A diet high in fibre, especially bran can affect absorption. It is best to take any supplements at night when bran is not being consumed.
SOME PEOPLE MAY REQUIRE SUPPLEMENTS OR EVEN B12 INJECTIONS.
RECOMMENDED DAILY INTAKE
Infants 0.3 micrograms
Children 0.9 - 2micrograms
Adult Women 2 micrograms
Adult Men 2 micrograms
Pregnancy 3 micrograms
Lactation 2.5 micrograms
Sources of Vitamin B12 per 100g food | |||
Food |
Micrograms B12 |
Food |
Micrograms B12 |
Fish |
|
Eggs |
|
Sardines |
23 |
Egg yolk |
4.9 |
Oysters |
15 |
|
|
Roe, Cod |
11 |
Milk Products |
|
Tuna |
5 |
Cheese |
1.4 |
Steamed Cod |
3 |
Dried Skim Milk |
3 |
Fish Fingers |
2 |
Dried Full Cream Milk |
2 |
|
|
Milk/yoghurt |
0.5 |
Meat |
Miscellaneous |
||
Liver, fried |
81 |
Vegetables |
0 |
Kidney, fried |
79 |
Fruits |
0 |
Chicken livers |
49 |
Cereals |
0 |
Heart, roasted |
14 |
Beverages |
0 |
Sausage, Liver |
8 |
Fats / Oils |
0 |
Tongue |
6 |
Nuts |
0 |
Rabbit |
6 |
Sugars, Jam |
0 |
Beef |
2 |
Soups |
0 |
Lamb |
2 |
Sauces / Condiments |
0 |
Veal |
1 |
Sweets |
0 |
Chicken |
negligible |
|
|
Added to site on : Thursday, 2 May 2002