All about B12
According to the ADA (American Dietetic Association), the UVE (Spanish Vegetarian Union), and the IVU (International Vegetarian Union), it is essential to supplement with B12 in both a 100% plant-based (vegan) diet and a vegetarian diet that includes fish, dairy, and eggs. Yes, as you read, vegetarians also need to supplement. Why? "If you need to supplement with vitamins and minerals, it means your diet is not healthy or complete." We've all heard this phrase on more than one occasion, but how true is it? Vitamin B12 has a bacterial origin, meaning that only certain bacteria found in soil, feed, and grass can produce it. The myth that B12 "is an animal vitamin found in the meat of the animals we eat" has been widely spread. False, it is a vitamin added by humans to the animal feed, which we then consume. Therefore, we are all indirectly supplemented with this vitamin. Dispelling these ideas is challenging because there is a lot of misinformation surrounding plant-based diets, but let's get to the important part: which B12 is better? How much do I have to take? What if I eat eggs or dairy? What if my diet is flexitarian? What is the limit beyond which I will need to take it? Do I have to take it if my blood tests are fine? Types of vitamin B12: The safest and most absorbable form of vitamin B12 is cyanocobalamin. It is very stable and also economical. Quantities and doses by age: The current recommendation is to take 2000 mcg per week. The proper way to take it is orally sublingual (under the tongue). It usually comes in liquid bottles with droppers indicating the number of drops corresponding to 2000 mcg. If you have children following an ovolactovegetarian or vegan diet, they need to take it too. Moreover, it's straightforward for kids as they can place it under their tongue, and it tastes good, just once a week. For children, the doses vary by age:
0 to 5 months SHOULD NOT TAKE IT
6 to 12 months 400 micrograms of B12 per week
1 to 3 years 750 micrograms of B12 per week
4 to 8 years 1000 micrograms of B12 per week
9 to 13 years 1500 micrograms of B12 per week Considering that 1 mL of the supplement = 2000 micrograms of B12, calculate the appropriate doses for your children's age. For adults, measure 1 ml with the dropper, and for children, try to calculate it with the dropper (1000 mcg will be 0.5 mL, and so on). Place it under the tongue and leave it there for a few seconds without swallowing. Vegetarianism and B12: It's essential to note that recent research indicates a frequent B12 deficiency in ovolactovegetarians as well. Therefore, it is necessary to supplement this vitamin even if you eat fish, dairy, and eggs. Quoting Pawlak and colleagues: "While it may take a relatively long time for B12 reserves to be depleted, once depleted, symptoms of its deficiency, some of which are irreversible, can occur quickly." Supplementation with cyanocobalamin poses no risks and is advisable preventively. Natural sources of B12 or fortified foods, do they serve as supplements? No. Although many foods are fortified with vitamin B12 or plant-based foods contain acceptable amounts of B12, these are not enough to cover daily needs for this vitamin. We cannot consider any plant-based food a reliable source of vitamin B12, including spirulina, which has an inactive form of B12. Conclusions:
If you are vegetarian, you should still supplement
Choose vitamin B12 in the form of cyanocobalamin
The dose is 2000 mcg per week
Do not overload on fortified foods and algae; it can be dangerous. Weekly supplementation is safer and more efficient.