Vitamin B12: The Vitamin You Can’t Afford to Ignore
Here’s Why It Matters and How to Keep Your Levels High
Do you feel tired all the time? Are you struggling with mental deficiencies? These could be warning signs that your body is low in vitamin B12.
B12 is not just another vitamin, it is an essential nutrient that keeps your brain sharp and energized and keeps your nervous system properly functioning. However, many people are unknowingly suffering from a deficiency of this crucial vitamin, especially vegetarians and vegans who avoid animal products, which are the primary natural sources of B12. But it’s not just those on plant-based diets who are at risk, also people with poor dietary habits even if they consume meat, can struggle with inadequate B12 levels. Highly processed foods, nutrient-poor meals and digestive issues that affect absorption can contribute to a deficiency that leads to fatigue, cognitive difficulties and long-term health complications.
In this article, you'll learn why B12 is so important, how a deficiency can affect your health and most importantly, how plant-based people can maintain their levels.
What Makes Vitamin B12 So Essential?
B12 also known as cobalamin, is a vital nutrient that plays a crucial role in the body's cellular functions, particularly in hematopoiesis. It is essential for the production and repair of red blood cells, which prevents anemia and ensures that oxygen is transported efficiently throughout the body. However, B12 does not work in isolation as its role in red blood cell formation is closely linked to iron, another important nutrient for blood health (Read more about Iron in my latest article) [1].
Without enough B12, red blood cells become large and irregularly shaped, which affects their ability to carry oxygen. This vitamin also supports the production of white blood cells, which boosts immune function. Additionally beyond blood health, B12 protects nerve cells by maintaining the myelin sheath, the insulating layer that ensures smooth transmission of nerve signals. In short, B12 is the backbone of your circulatory and nervous systems, which ensures that your body is supplied with energy and that it functions optimally [2].
But here comes the tricky part: Unlike many other vitamins, B12 does not come from plants. Instead, it is produced by bacteria and is usually found in animal foods such as meat, fish, eggs and dairy products. This means that if you eat a mostly or exclusively plant-based diet, you need to make sure you get enough of it. This makes it a nutrient of concern for plant-based eaters.
However in nature, B12-producing bacteria are not limited to animal sources. These bacteria live in soil, on decomposing plant material and even on the surface of organic fruits and vegetables, especially when grown in rich, unsterilized soil. In the past, before the rise of modern agricultural practices, people could absorb small amounts of B12 by eating unwashed produce, drinking from natural water sources or eating fermented foods that contained B12-producing bacteria.
Organic apples, berries and root vegetables grown in healthy, species-rich soils can carry traces of B12-producing bacteria on their surface, although the amount is usually too small to meet daily requirements. With modern methods of food hygiene, washing and sterilization, much of this naturally occurring B12 is removed before consumption.
The Risks of B12 Deficiency
A vitamin B12 deficiency will not develop overnight. One day you just feel a bit groggy and maybe forget where you put your keys more often. And then, before you realize it, you're constantly exhausted, struggle to concentrate and wonder why your body isn't cooperating. The symptoms can be severe and the worst part? Many people don't even realize what's happening until it might be too late. Below are some key warning signs that indicate that your body is not getting enough of this important vitamin [3]:
Chronic fatigue and weakness
Memory loss and difficulty concentrating
Mood changes, depression or irritability
Nerve damage that leads to tingling in the hands and feet
Pale skin and shortness of breath
Increased risk of heart disease due to high homocysteine levels
According to research even a mild deficiency can lead to neurological issues over time. So if you follow a vegetarian or vegan diet, proactive B12 intake is crucial.
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Plant-Based Foods That Support B12 Metabolism
While fortified foods and supplements remain the most reliable sources of B12 for plant-based diets, certain foods can support the body's ability to effectively absorb, utilize and metabolize B12. A healthy gut microbiome, optimal liver function and a balanced nutrient composition will help to ensure that the B12 ingested is properly absorbed and utilized by the body.
While the following foods are not important sources of B12 themselves, they help to create the ideal conditions for B12 metabolism by promoting gut health, supporting enzymatic reactions and improving overall nutrient absorption. By including these foods in your diet, you can improve your body's ability to process B12 efficiently and to ensure that you get the most out of your intake:
Bananas: Bananas are rich in prebiotic fiber, which feeds healthy gut bacteria. A strong gut microbiome is essential for overall nutrient absorption, including B12.
Garlic & Onions: These sulfur-rich foods contain allicin, a compound that supports liver detoxification and enzymatic reactions needed for B12 metabolism. Some research suggests that sulfur compounds may help improve B12 bioavailability.
Almonds & Walnuts: Nuts provide healthy fats and polyphenols that support brain function and gut health, which is indirectly helping with nutrient absorption.
Fermented Foods (Kimchi, Sauerkraut, Tempeh, Miso, Natto, Kombucha): These foods promote a balanced gut microbiome, which plays a key role in overall vitamin metabolism. Some strains of bacteria found in fermented foods can produce B12-like compounds, though they are not always in a usable form for humans. (Read more about the gut and fermented foods in my latest article)
Seaweed (Nori, Chlorella, Spirulina, Dulse, Kelp): Certain types of seaweed contain small amounts of bioavailable B12. However, many varieties (such as spirulina) contain B12 analogs (pseudo-B12), which aren’t absorbed effectively by the body.
Note: While these foods help support B12 metabolism, they do not replace the need for actual B12 intake. If you follow a vegetarian or vegan diet, you still need fortified foods or supplements to avoid deficiency.
How Can Vegetarians and Vegans Get Enough B12?
While B12 isn’t naturally found in plant foods, there are still plenty of ways to maintain optimal levels:
1. Fortified Foods
Many plant-based products are fortified with B12 which are making them a convenient source:
Fortified plant-based milk (almond, soy, oat, etc.)
Fortified breakfast cereals
Nutritional yeast (adds a cheesy flavor to dishes and is B12-rich)
Fortified tofu
2. B12 Supplements
If you don't regularly consume fortified foods, then taking a B12 supplement is the easiest way to make sure you are supplied.
Cyanocobalamin: The most common form, effective and affordable
Methylcobalamin: A more bioavailable form, ideal for those with absorption issues
Pay Attention to Absorption
An adequate supply of B12 depends not only on the amount you consume, but also on how well your body absorbs the vitamin. Even with a diet rich in B12, poor absorption can lead to a deficiency. Several factors can severely impact the body's ability to absorb this important vitamin, such as:
Digestive Disorders: Diseases can damage the stomach and intestinal linings, which reduces the production of intrinsic factor, a protein required for B12 absorption. Without this factor, even a high dietary intake may not be sufficient.
Excessive Alcohol Consumption: Chronic alcohol consumption damages the stomach lining and affects the body's ability to absorb nutrients, including B12. It also increases the release of the vitamin via the urine, which further reduces the levels.
Medications That Block Absorption: Medication can interfere with stomach acid production, which is crucial for B12 release from food sources.
If you have any risk factors for absorption, it may be necessary to monitor your B12 levels regularly and consider supplementation to maintain optimal health [4].
Takeaway
Vitamin B12 is essential for your energy, brain function and general health.
If you eat a plant-based diet, make sure you're getting enough of it through fortified foods, supplements or a combination of both.
Because the truth is: B12 deficiency is preventable. If you take care of it, you can sharpen your mind, energize your body and maintain your health.
So if you know someone who eats a plant-based diet (or is just always tired), make sure to share this article with them. They may need it more than they think!
References
National Institutes of Health. “Iron Fact Sheet for Health Professionals.”
National Institutes of Health. “Vitamin B12 Fact Sheet for Health Professionals.”
Medscape eMedicine “Vitamin B12-Associated Neurological Diseases Workup”.
Disclaimer
This content is for informational purposes only.
It is not intended as medical or professional health advice.
Always consult a healthcare professional before making any health-related decisions.
NutriMindFit is not responsible for any actions taken based on this information.
Individual results may vary.
Enjoyed this article? Don’t miss my latest insights on Iron: The Essential Nutrient You Can’t Ignore
Another great article Orry and I think I’m going to try adding a supplement to my daily routine, this could just be the answer to my ongoing fatigue problem 🤞🏻
Your article has great timing! I was just the other day researching/trying to look up information about B12, and here is your insightful post! Perfect! Thank you!