Nutrition Advice - B12
Vitamin B12, is a crucial water-soluble vitamin that plays a vital role in various bodily functions. It's essential for the production of red blood cells, DNA synthesis, and the proper functioning of the nervous system. Vitamin B12 also helps in converting food into energy and supports overall cellular metabolism.
Sources of Vitamin B12
Vitamin B12 is naturally found in animal-based foods, including:
- Meat (beef, pork, lamb)
- Poultry (chicken, turkey)
- Fish and shellfish (salmon, tuna, clams)
- Dairy products (milk, cheese, yogurt)
- Eggs
For those following a vegetarian or vegan diet, fortified foods and dietary supplements are important sources of vitamin B12. These can include fortified cereals, plant-based milk alternatives, and nutritional yeast.
Deficiency and Health Implications
A deficiency in vitamin B12 can lead to several health issues, such as:
- Anaemia (characterised by fatigue, weakness, and pale skin)
- Neurological problems (numbness, tingling, balance issues)
- Cognitive disturbances (memory loss, difficulty concentrating)
Why might you not be getting enough
When it comes to B12 eating the right foods or taking supplements doesn’t guarantee that your body is absorbing or using it. Two of the main reasons behind this are an inability for the body to absorb B12 from the stomach and the need for an active form of B12 to be present for the body to use it.
Absorption of B12 into the body
Intrinsic factor is a glycoprotein produced by the parietal cells of the stomach lining. Its primary role is to facilitate the absorption of vitamin B12 in the small intestine. If you are not secreting it you can’t absorb B12 from your food or supplement into the body. It is secreted with stomach acid.
Here’s how it works
- Binding to Vitamin B12: When vitamin B12 is ingested, it first binds to a protein in food. In the acidic environment of the stomach, vitamin B12 is released from the protein and then binds to intrinsic factor, which is secreted by the stomach's parietal cells.
- Transport to the Ileum: The intrinsic factor-vitamin B12 complex travels through the stomach and into the small intestine. In the ileum (the final part of the small intestine), there are specific receptors that recognise and bind to this complex.
- Absorption: Once the intrinsic factor-vitamin B12 complex binds to these receptors, vitamin B12 is absorbed into the bloodstream. From there, it is transported to the liver and other tissues where it is stored and used for various bodily functions.
Causes of Intrinsic Factor Deficiency
- Autoimmune Disorders: Pernicious anaemia is often caused by an autoimmune condition where the body’s immune system attacks the stomach's parietal cells, reducing intrinsic factor production.
- Gastrointestinal Surgeries: Surgeries that remove part of the stomach or intestines (such as gastric bypass or bowel resection) can impair the production or functionality of intrinsic factor.
- Atrophic Gastritis: This chronic inflammation of the stomach lining can lead to a decrease in intrinsic factor production.
- Low stomach acid levels: intrinsic factor is secured with your stomach acid. Your body may produce less stomach acid in response to a number of things, such as; stress, dehydration, low zinc levels, hypothyroidism, consumption of medications such as Proton Pump Inhibitors (such as omeprazole)
For individuals with intrinsic factor deficiency, vitamin B12 supplementation via injections or oral supplements that bypass the need for intrinsic factor can be effective in maintaining adequate vitamin B12 levels.
Utilisation of B12 in the body
Cobalamin is the general term for vitamin B12. Cobalamin exists in several forms, each with unique properties and functions:
- Methylcobalamin: An active form of B12, directly usable by the body, crucial for nerve health and DNA synthesis.
- Adenosylcobalamin: Another active form found in cellular mitochondria, important for energy production and metabolism.
- Cyanocobalamin: A synthetic form used in supplements and fortified foods, which the body must convert to active forms (methylcobalamin and adenosylcobalamin).
- Hydroxocobalamin: A natural form used in clinical treatments, especially for B12 deficiency and cyanide poisoning. The body also converts it to the active forms.
As can be seen methylcobalamin is one of the bioactive forms of vitamin B12, meaning it can be used directly by the body without conversion. The body must convert cyanocobalamin, a common supplement form, into methylcobalamin and adenosylcobalamin to be utilised. The body can sometimes struggle to convert cyanocobalamin into its active form. This makes methylcobalamin more bio available as an active form of B12 ready ti be used by the body.
What does this mean for me?
That even if you consume enough B12 through your food or take supplements you might still find yourself with a deficiency.
If you believe your are showing signs of a B12 deficiency or that you might be at risk of becoming deficient due to diet, medication or an underlying health condition, chose your supplements carefully. Look for a sublingual supplement containing B12 as methycolobalamin, these take the form of a spray or liquid that are absorbed in the mouth.
Nutritional Therapy in Exeter.
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What is Nutritional Therapy?
Nutritional Therapy is a holistic approach to health and wellbeing that focuses on using food and nutrition to support the body's natural healing processes.
I provide personalised nutrition plans tailored to individual needs.
Whether you're looking to improve digestion, boost energy levels, manage weight, improve your nutrition intake, or address specific health concerns. Nutritional Therapy can offer valuable insights and support on your journey to optimal health.
My Nutritional Therapy diploma is held with the School of Health, and I am a registered Nutritional Therapist with the Federation of Nutritional Therapy Practitioners.
What is the difference between a; dietitian, nutritionist and nutritional therapist.
Dietitian's - Dietitian's provide practical guidance to sick individuals to help them make appropriate, healthy choices for a specific medical conditions. They often work as part of a clinical team, including for example doctors, nurses, physiotherapists etc. They take a direct approach to the illness being presented to them, not the body as a whole.
Nutritionists - Registered nutritionists are qualified to provide information and nutrition advice about food and eating habits. They may take a similar approach to a Nutritional Therapist. Nutritionists normally operate out of private practices. Dieticians will normally operate out of the NHS.
In general, nutritionists provide evidence-based information and guidance about the impacts of food and nutrition on the health and wellbeing of humans
Nutritional Therapists - Nutritional therapists practice complementary medicine, taking a holistic approach to the symptoms that are presenting in the body, They provide recommendations for diet and lifestyle to reduce or prevent health issues and illnesses. They work on the belief that the body has underlying nutritional and biochemical imbalances that lead to poor health, including mental health problems.
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