Vitamin B-12 Deficiency May Be a Serious Concern For Vegetarians
Silver Spring, Maryland, USA .... [Bettina Krause]
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Vegetarians should be particularly aware of the need to consume the minimum daily requirement of vitamin B-12, by either choosing B-12-rich foods or taking supplements, says Stoy Proctor, a health spokesperson for the Seventh-day Adventist Church worldwide.

Proctor's comments come in response to a recently published Australian study of 245 Seventh-day Adventist pastors who follow a vegetarian diet. The study found that 73 percent of the pastors had unacceptably low levels of vitamin B-12.

"There are a number of factors at play here," says Proctor. "One obvious reason for low B-12 levels is insufficient daily intake through food-not eating enough non-fat or low-fat dairy products each day."

"However, what many people don't realize," adds Proctor, "is that once we enter our 50's, our bodies start losing the ability to metabolize, or absorb, B-12 as efficiently as before. It is at this point that it may be advisable to take supplements or to ensure increased intake of B-12-fortified foods."

Vitamin B-12, an essential vitamin which was only identified by science in 1947, is derived almost exclusively from animal food products such as dairy foods or meat. "The amount we need every day is only 2.5 micrograms-an amount about the size of a pin head-but we do need it," says Proctor. "Our recommendation is that vegetarians consume a moderate, balanced diet, which includes about three non-fat or low-fat servings of dairy food each day." Total vegetarians, known as vegans, need to be especially aware of the potential problem and either choose B-12-fortified cereals and other foods, or take supplements, says Proctor.

B-12 is essential to the maintenance of a healthy nervous system.

Symptoms of deficiency can range from memory problems, numbness or tingling in the feet, fingers, and hands, fatigue, depression, or blurring of vision. In extreme cases, prolonged deficiency can lead to death.

Proctor notes that although getting enough B-12 is an important consideration for vegetarians, the overall health benefits of a
vegetarian lifestyle are still undisputed.

He points to Loma Linda University's Adventist Health Study, which has involved more that 35,000 Adventists over a 30-year period. Results from the study continue to demonstrate the benefits of a balanced vegetarian diet in a range of health areas, including lower rates of some forms of cancer, fewer incidence of diabetes, and lower mortality rates due to heart disease.

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Vitamin B12: A Simple Solution

The vegan diet, rich in fruits, vegetables, whole grains, and legumes, provides an abundance of vitamins and minerals to meet one’s nutritional needs. However, there is one vitamin, called vitamin B12, which does present a genuine nutritional issue, although one that is easily solved.

Produced by bacteria and other one-celled organisms in the small intestines of animals, vitamin B12 made by humans is not well absorbed and retained. Found mainly in animal products, small amounts may be found in plant products due to bacterial contamination.1,2 However, these plant and fermented foods, such as spirulina, sea vegetables, tempeh, and miso, do not provide an active and reliable source,3 so vitamin B12 must be obtained elsewhere in the diet.

For individuals following a diet free of all animal products, vitamin B12 needs can easily be met by consuming a variety of vegan foods. Fortified breakfast cereals, fortified soymilk, and fortified meat analogues, contain a reliable source of the vitamin.4 Nutritional yeast, such as Red Star Vegetarian Support Formula, is also a reliable source. Be sure to check the Nutrition Facts Label or the ingredient list to ensure you are receiving the active form of vitamin B12, called cobalamin or cyanocobalamin. Nearly all common multivitamins, from Flintstones to One-A-Day to Stress Tabs, also contain B12.

Deficiencies of vitamin B12 are rare due to the efficient storage and recycling of this vitamin in the body.3 But regular intake is still important to meet one’s needs. The recommended dietary allowance in adults is 2 micrograms per day, with increased requirements for women who are pregnant or breastfeeding.5 Ensuring that vitamin B12 needs are met as one ages becomes even more critical as deficiencies are common among the elderly.6,7 Symptoms of deficiency may include fatigue, weakness, tingling in the arms and legs, digestive disturbances, and a sore tongue, and may lead to anemia and more serious disorders of the blood and nervous system.5

Listed below are common sources of vitamin B12 in the vegan diet. Be sure to check nutrition labels as products may vary.

Common Sources of B12 in a Vegan Diet
Serving Amount

Total cereal- 3/4 cup- 6.0 mcg
Product 19 cereal- 1 cup- 6.0 mcg
Kellogg’s Corn Flakes- 3/4 cup- 1.5 mcg
Grape-Nuts cereal -1/2 cup- 1.5 mcg
Edensoy Extra Soymilk- 1 cup -3.0 mcg
Meat analogues- varies 2-7 mcg
Nutritional yeast (Red Star Vegetarian Support Formula, formerly T-6635+) -1 T -4.0 mcg

Sources: Pennington JAT. Bowes and Church’s Food Values of Portions Commonly Used. Lippincott, New York, 1998. VMessina V and Messina M. The Vegetarian Way. Crown Trade Paperbacks, New York, 1996.

References
1. Herbert V. Vitamin B-12: plant sources, requirements, and assay. Am J Clin Nutr 1988;48:852-8.
2. Rauma A, Torronen R, Hanninen O, Mykkanen H. Vitamin B-12 status of long-term adherents of a strict uncooked vegan diet (“living food diet”) is compromised. J Nutr 1995;125:2511-5.
3. Position of the American Dietetic Association: vegetarian diets. J Amer Diet Assoc 1997;97(11):1317-21.
4. Smith MV. Development of a quick reference guide to accomodate vegetarianism in diet therapy for multiple disease conditions. Am J Clin Nutr 1988;48:906-9.
5. Food and Nutrition Board. Recommended Dietary Allowances, 10th ed. National Academy Press, Washington, DC: 1989.
6. Lindenbaum J, Rosenberg IH, Wilson PWF, Stabler SP, Allen RH. Prevalence of cobalamin deficiency in the Framingham elderly population. Am J Clin Nutr 1994;60:2-11.
7. Carmel R. Cobalamin, the stomach, and aging. Am J Clin Nutr 1997;66:750-9.

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From PCRM website.

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Even so come, Lord Jesus
Linda

As a result of what happened recently, I thought I would bring this topic back up to the top again, and ask the question as to why this child died?

If you don't know what child I am referring to, let me know, and I will enlighten you.

The child died because the parents were caught up in food fanatism & ideas of creature merits via righteousness by works through the health message.

Had the mother during pregnancy & nursing - been fortified with simple vegaterian sourced vitamin mineral suplements the benefits would have fortified the baby. B-12 is produced by bacteria,(that's where all animals get it) and commercially produced by some companies from veggie sources as the substrate to grow the bacteria on, to produce the B-12. These veggie B-12 products are sold to veggie consumers as a nitch market.

There was no excuse for the fanatism.

If I recall correctly didn't the article contend that there is no scientific basis to support a vegan diet? Plus it quoted from EGW articles that seemed to place the necessity for abstaining from eggs and dairy products in the future. She states:"The light given me is that it will not be very long before we shall have to give up using any animal food. Even milk will have to be discarded. Disease is accumulating rapidly. The curse of God is upon the earth, because man has cursed it." Counsels on Diet and Food p.357

As I recall I did not see that quote in the article. Why, I wonder? I have queried a number of independent Adventist health institutions regarding the article which you have mentioned, Daryl. Not one has responded. I do not understand why not one would respond to a courteous inquiry.

I attended a Conference camp meeting where an MD, a specialist from Weimar, presented all sorts of scientific evidence for abstaining from all dairy and egg products but even Weimar will not respond. Incidentally, the good Dr did advise some supplementation to insure adequate vitamon B-12 in a vegan diet.This leaves the field open, IMO, to fanatics who have a field day with some of their unfounded prescriptions for health.

[ October 04, 2002, 09:21 PM: Message edited by: Pete P Pete ]

I went to a series of health lectures a few years ago, conducted by Dr. Royce Bailey. When the question came up about the B Vitamins, he said there is not worry if we would only eat dirt....and for us not to wash our potatos and we would get all the vit.Bs we need. He did this tongue in cheek...but said it was true.

I decided to take suppliments instead.

I understand that an excess of vitamin B-12 is not harmful should one use a supplement and thus take an excess. One question for which I have not found the answer is from what substance is vitamin B-12 derived, animal, mineral or???

For the information of Canadians: We do not have our cereals fortified with Vitamin B12. Below you will find the results of public consultations done in 2000. As you will see one of the recommendations was to include B12 as one of the additions to foods.

There is also a link to a Health Canada site. When you get there go to the left side of the page and click on the Food and Drug Act and go to Division 3: Addition of Vitamins, Minerals or Amino Acids to Foods. There you will find a table with all the foods in Canada and the allowable additions of vitamins, etc. We do not fortify cereal with B12. But we do fortify B12 in foods for low energy diets, simulated meat, poultry, and whole egg products, meal replacements and nutritional supplements.

http://www.hc-sc.gc.ca/food-aliment/ns-sc/ne-en/labelling-etiquetage /e_list_of_nutrients_for_nutritio.html

Addition of Vitamins and Minerals to Foods:
Proposed Policy Recommendations
Summary of the results of the public consultation
July 2000

Prepared for the Health Products and Food Branch, Health Canada
by Stefa Katamay, MHSc, RD
Consulting Nutritionist
Deep River, Ontario

Recommendation 1(b)

It is recommended that the use of mandatory food fortification programs continue to be employed as warranted to correct and/or prevent nutritional problems of public health significance which cannot be adequately addressed through voluntary means.


Support for mandatory fortification of foods to address public health problems

Unlike most other recommendations, many respondents stated explicit support for mandatory fortification of foods to address public health concerns. This support cut across all sectors.

Concerns about a mandatory approach to food fortification

Few respondents raised concerns about mandatory food fortification except to point out that care must be taken to ensure that manufacturers of foods which must be fortified are not disadvantaged by having to add nutrients to their foods.

A couple of respondents questioned whether mandatory versus voluntary fortification should be the approach used to address public health concerns. The need for evaluation mechanisms to monitor food consumption patterns to determine consumer needs was reaffirmed by a few respondents. A couple of respondents believed that Canada's mandatory fortification program should be expanded to increase intakes of: folic acid, vitamin B12, calcium and vitamin D. Lastly, one respondent spoke to the accessibility of fortified foods, particularly to socio-economically disadvantaged Canadians. It was pointed out that "... if a particular nutrient is of proven public health benefit, it should be available and accessible to all, not only to those who can afford it ..." (Health professional).

[ November 13, 2002, 07:22 PM: Message edited by: Faith ]

I am 90 percent sure that my soy milk is B12 fortified, I checked a while ago.

In addition, when we had a health seminar here, the presenter said that B12 is a bacterial agent that is present in meat becuase of the dirt. So, the Weimar person who said don't wash your vegetables was being honest. The same bacteria that makes B12 is in the dirt, and, let's face it, a little dirt never killed anyone! Of course, if you are purchasing your vegetables, they have probably been sprayed with some sort of chemical so I would only feel safe eating unwashed carrots, potatoes, etc. from my own personal garden where I know what is on them. In the meantime, B12 supplements would probably be the way to go for vegans.

You're right about the soy milk. I forgot to mention that. It's in the list of Canadian foods that can have B12. I have been adding extra B12 to my soy milk that I make from a powdered mix.

Faith.

[ November 29, 2002, 05:13 PM: Message edited by: Faith ]