3 minVitamin B12 is one of the vitamins I supplement as a vegan. Although there are more and more vegan products on the market that have B12 added to them, it is only found naturally in animal products. That is why my children and I take vitamin B12 drops every day. But why is B12 so important? And can only vegans and vegetarians develop a vitamin B12 deficiency? You can read all about it in this blog!
Why is vitamin B12 so important?
Vitamin B12 is responsible for a large number of functions in the body. B12 ensures proper cell division and supports the immune system. B12 therefore contributes to your body's ability to recover and maintain a healthy immune system. Feeling unwell a lot can be a sign of a deficiency. In addition, B12 promotes energy metabolism, releasing energy from proteins, carbohydrates and fats that you consume through your diet. You need that energy to do your daily activities and feel fit.
But you also need the energy from food that B12 releases for your brain and nervous system to function properly. Your memory, your ability to concentrate, your ability to learn, but also your mood are all dependent on maintaining adequate B12 levels. Finally, B12 plays an important role in the formation of red blood cells.
Red blood cells transport oxygen and carbon dioxide between your lungs and the rest of your body. Your muscles – including your heart muscle – need this oxygen to function properly. In short, B12 plays an essential role in your physical, mental and emotional health.
Vitamin B12 and plant-based nutrition
Because vitamin B12 is found in foods of animal origin, such as meat, fish, milk and eggs, vegans are at risk of B12 deficiency. As a meat eater, you probably consume more than the daily recommended amount set by the Health Council.
If you eat a plant-based diet, you will probably need to take B12 supplements. I say “probably” in both cases, because I am not a doctor who has tested your blood and I do not know you. It is not a given that meat eaters have good B12 levels and vegans do not! If you suspect you have a deficiency, I recommend that you consult your general practitioner.
Vitamin B12 deficiency and meat eaters or vegetarians
Meat eaters can also develop a B12 deficiency. Impaired absorption is the most common cause of B12 deficiency. B12 is absorbed in the last part of the small intestine, but before that it has to pass through the stomach. Gastric juice contains an important substance: intrinsic factor. You need this for the absorption of B12.
Intrinsic factor is produced by the gastric mucosa. If the body does not produce enough of this substance because the gastric mucosa is damaged, this can lead to a B12 deficiency. Unhealthy eating habits (such as coffee, alcohol, eating too much fat, eating too quickly, not chewing properly), unhealthy lifestyle habits (smoking, stress, irregular lifestyle), bacterial infection, autoimmune disease and certain medicines can be the cause of this.
Stomach acid
Because damage to the stomach lining not only prevents the production of intrinsic factor, but also stomach acid, people who suffer from this may experience all kinds of stomach complaints, including heartburn. Stomach acid is necessary to kill bacteria and digest food properly. Stomach acid breaks down food into small particles. So you really need it.
A healthy stomach can withstand this because the stomach wall is lined with a thick layer of gastric mucosa. But if this is damaged, you get that burning sensation. Heartburn can have a huge impact on your life: on your health and on your happiness.
A vicious circle
Many people take antacids to counteract the feeling of heartburn. And although these medicines have a temporary relieving effect because they inhibit the production of gastric juice, they also inhibit the production of the aforementioned intrinsic factor. And you need that so badly for the production of B12.
It is therefore a vicious circle, which you can only break by making conscious choices about your diet, together with your doctor. The intake and absorption of vitamin B12 can be an important starting point for the conversation. If you have a vitamin B12 deficiency, it may be wise to take a vitamin B12 supplement in addition to a healthy and balanced lifestyle and diet.
