Vitamin B12

Vitamin B12 is an essential vitamin needed for blood formation and nerve and brain function. We cannot make this vitamin so it must be obtained from our daily diet, and needs the protein intrinsic factor to be absorbed. Vitamin B12 is only found in animal food, not plant food – the plant food versions are analogues and don’t work. The neurological symptoms of B12 deficiency may be irreversible, so getting enough is crucial.

FOOD SOURCES INCLUDE:

• Organ meat and especially red meat

• Fish, seafood

• Poultry

• Eggs and dairy products

• All animal protein will have some B12

Tips to prevent B12 depletion:

• Limit alcohol intake (alcohol interferes with the body’s ability to produce intrinsic factor needed to absorb B12)

• Add black pepper! The piperine aids absorption of all nutrients.

• Cranberries have been shown to help increase B12 uptake when eaten with food containing B12.

• Take a supplement. If you decide to, choose methylcobalamin (the natural version) as opposed to cyanocobalamin (the synthetic kind). This can be taken as a tablet dissolved under the tongue each day.