May 30th, 2011 
admin Question by sophiasgr8: Confused by B-12 info?
I haven’t been feeling good tired, thinking was very fuzzy generally cruddy. I figured out I wasn’t getting enough important nutrients so I am setting out to correct this. With some dietary changes and more supplements I can tell the difference already in the way I am feeling. I really didn’t read up enough before trying to start changing to a vegetarian diet. I am reading away now!
I keep reading articles that state vegetarian/vegan sources of B-12 are not readily absorbed by the body and how important B-12 is. They say eat fortified products to get your B-12 I see lots of implication that this fortified B-12 comes from animal sources. I am confused about how you can get enough B-12 on a completely vegetarian diet. I am pescatarian (with the goal of eventually becoming vegetarian) but I eat majority vegetarian foods. I am interested in eventually doing what I can to pursue more vegan style eating. Do some people just cut all meat out except for animal sourced B-12? I’ve seen Red Star Nutritional Yeast mentioned where’s the B-12 coming from in it? How do you keep your body from becoming overwhelmed by the yeast? Especially if you’re a woman too much yeast isn’t good thing.
Here is part of an article I read tonight:
HOW IS VITAMIN B12 MADE?
B12 is made by fungi, algae and especially bacteria in soil and water, and to a slight degree bacteria in the stomach. Animals get their B12 from this food and water which is contaminated with these microorganisms. These animals then become a source of vitamin B12 when humans consume their flesh and by-products.
Some plant foods have been reported to contain vitamin B12, but are not known to be reliable sources of this vitamin. Tiny amounts of vitamin B12 have been found in some plants treated with manure but the amounts are too small to be a sufficient source of the vitamin.
WHERE DO WE FIND IT AND WHAT ABOUT VEGAN VITAMIN B12?
The only reliable unfortified sources of vitamin B12 are meat, dairy products and eggs – a health hazzard – therefore, vegans need to get their vegan vitamin B12 from fortified food products such as soya milk, nutritional yeast (which makes lovely tasting cheesy sauces – Red Star Vegetarian Support Formula nutritional yeast is a staple in most vegan kitchens. This product tastes great and around 1 tablespoon supplies the RDA you need for vitamin B12), vegan margarines and cereals.
Vegans need to look for fortified foods or supplements to get vegan vitamin B12 in their diet. Although the required amount is very small, as you can see from above, a deficiency of it can cause serious problems. Vitamin B12 is also very important in pregnancy and for children.
What Does Vitamin B12 Do With Folic Acid?
The body needs B12 and folic acid to optimize red cell regrowth and if there is a lack of one or more of these nutrients, anaemia will develop.
B12 and folic acid work together for maximum effect in supplying new red blood cells and can improve or remove B12 deficiency.
Adults need around 400 micrograms of folic acid per day and according to the NIH (National Institues of Health), healthy people should have no more than 1,000 micrograms per day as large amounts can trigger the damaging effects of a B12 deficiency. Vegan foods contain folic acid but there are vitamin B12 supplements which also contain this vitamin. Some people may choose one of these dual action supplements to maximize their B12 intake.
I eat tempeh about twice a week eggs maybe once a week(if that I have been cutting back on them), dairy a few times a week. Where do most fortified sources of B-12 come from in foods?
Best answer:
Answer by TeziStarr (☮&♥)
Ovo-lacto vegetarians shouldn’t have much of a problem. Eggs and dairy are both good sources of B12.
I’m a vegan woman, and my favorite source of B12 is nutritional yeast. I can understand where you’re coming from with the too much yeast comment, but I don’t really have problems with it. Well, then again, I do limit my intake. I also have fortified almond milk (most faux “milk” have B12-fortified versions) and once every so often I’ll have some fortified cereal. I’ve taken blood tests, and my B12 levels aren’t low (nor are any others).
Edit;; Just saw your update. B12 in fortified products comes from a type of bacteria.
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You can get Vitamin B12 from fortified soy milk, fortified almond milk, sea weeds, nutrition yeast, and maybe tempeh which is a type of soy food.
Some things to know about B12.
It’s light sensitive, so the Powerade drink that has 25% of Daily recommended amount isn’t exactly a reliable source, neither is some fortified nutritional yeast that is exposed to light. Fortified soy milk in non-transparent cartons are reliable.
I have discussed this with my nutritionist, and so long as I take a multivitamin that provides 100% of the recommendation I am fine.
The B12 you are consuming no longer comes from animals. Bacteria is cultured to produce B12. I have taken non active E.coli and cultured it to produce a glow gene (the bacteria now glows) and I’ve altered E.coli to produce amylase (the enzyme that breaks down starch). It’s not that difficult, so long as you have the equipment. E.coli has also been used to produce insulin for diabetics.
Our B12 may not necessarily come from E.coli, but it likely comes from a bacteria that has been transformed in order to produce it. I cannot put into words how much easier it is to use bacteria for this purpose, as opposed to trying to harvest B12 from meat and then insert that as a supplement.
I’m a vegan, and I have healthy stores of B12, ^_^
-alika613
If you are a vegetarian that consumes eggs and dairy, you don’t need to worry about consuming adequate levels of B12. B12 is found in milk and eggs as well as meat. It’s only an issue if you’re following a vegan diet.
B12 is created by bacteria, therefore it is not from an animal source (supplements are not animal derived either). The reason it’s not found on plants any more (it used to) is due to modern day farming practices. Between pesticides and the cleaning processes of food, it only shows up in cow stomachs and whatnot.
Nutritional yeast is a typical fortified food that vegans utilize to get B12. Nutritional yeast is not the same as yeast used in bread, and does not cause the same problems to women.
Humans do not require mass amounts of B12, so it’s not something you would become deficient in overnight. The human body is also very efficient in using B12 and you will have stores from when you consumed animal products.
Hope that helps!
You should not be confused about B-12. It is vitally important to your health and well being. The only dietary source for B12 is animal products, meat, eggs, milk. Yes, there are vegan supplements, but they are NOT as well absorbed by your body as the more natural sources. And don’t let anyone tell you differently, especially not “some people”. Whoever that is!
The claims that B12 used to be in the soil and it’s been killed by modern farming methods or that animals get it from contaminated food are ridiculous. B12 is created in the gut of ruminant animals, cattle, buffalo, etc. They create it from amino acids in the grass they eat and store it in their meat. Humans can get it from there. Most B12 in algae and sea weed is B12 analogs which can displace true B12 and lead to a deficiency in the body.
The vegetarian/vegan diet is an extreme diet. And an extreme diet is not healthy. Can you make it work? Probably, but you need to be careful. A serious B12 deficiency can cripple you for life. Take care of yourself.
Dairy and eggs have B12 if you eat them.
However, most healthy people get an adequate supply of B12 from bacteria that live in their intestines even if they don’t get any from dietary sources.
Buy nutritional yeast, make it your best friend and sprinkle it on everything you eat.
Our bodies produce it’s own nutritional yeast, as im sure you will read somewhere in that article you posted, but I personally like to introduce tons more. Let me post the nutritional value in the nutritional yeast I have.
Thiamin – 670%
Naicin – 290%
Folate – 250%
Zinc – 20%
Iron – 4%
Riboflavin – 590%
Vita B6 – 480%
Vita B12 – 130%
So as you can see, the whole B-vitamin spectrum is covered, and one serving gives you quite a lot.
You say you are vegetarian not vegan. You shouldn’t have any problems. I was a vegetarian for over 20 years before I went vegan 2 years ago. Never had any problem with my blood levels. Most cereals as well as soy milk are fortified with B12
I am vegan, have been for 2 years as of may the 3rd, and haven’t had a b12 deficiency so far. I do eat quite a bit of yeast extract but not enough to get all the b12 i need. it may just be that my food is somewhat dirtier and has more bacteria than other peoples’. that would make a lot of sense really because my house and i are generally a lot less hygienic than other peoples’.
If you eat a supplement for it (because you hate yeast extracts which look like tar) you should be alright.