B Vitamins

I always wanted to know…

B Vitamins

What’s inside: •What is Vitamins B12? •Why should I care about getting enough vitamin B12? •10 foods rich in vitamin B12 •Signs of vitamin B deficiency •Best food sources of vitamin B •Vitamin B6 deficiency • Signs of vitamin B deficiency •Vitamin B9 deficiency (folate or folic acid) •Vitamin B12 deficiency •What vitamins should not be taken together?

Vitamin B12 is a hot topic nowadays and if you are a vegetarian or have a vegan diet which has gained popularity…there are talks of B12, and this is associated with deficiencies, and has increased warnings. Although we often hear how supplementing with B12 is important, there are also certain foods high in B12 that can boost your intake.

So, what exactly is vitamin B12 —why should we care about it, and how does it help the body to perform and function as it should?

What is vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Water-soluble vitamins are those that the body cannot readily store, so we need to consume them on a regular basis (daily) to avoid deficiencies.

9 Health Benefits of Vitamin B12, Based on Science; https://www.healthline.com/nutrition/vitamin-b12-benefits

Vitamin B12 is essential for good health and development. It works in partnership with folic acid (B9) and vitamin B6 (pyridoxine) to make healthy red blood cells and nerve cells. Vitamin B12 also helps in the production of DNA, RNA and other genetic material¹.

B12 is also known for its important role in our metabolism, particularly in the metabolism of fat. A deficiency of B12 may lead to feelings of fatigue and, possibly, an increased risk of obesity².

Why should I care about getting enough vitamin B12?

There’s a fairly long list of deficiencies associated with poor B12 status: megaloblastic anaemia, fatigue, constipation, loss of appetite, undesired weight loss, numbness and tingling in the hands and feet, difficulty maintaining balance, oral pain and even decreased mental health are all symptoms of B12 deficiency.

It is even more important for fitness-lovers as deficiency may actually harm your exercise performance and recovery.

Many of us like to keep active, so it’s important to hear that B12 requirements may be greater in athletes than sedentary people³.

And this may be an even more important consideration for athletes⁴ and people with plant-based diets⁵.

So, to make it easier for you to achieve your B12 needs, we’ve come up with a list of our 10 favourite foods bursting with B12, so you’ll never need to worry about a deficiency again.

10 foods rich in vitamin B12

For reference, it’s important to note that the recommended daily allowance (RDA) of vitamin B12 is 1.5 micrograms. Just so you can get an idea of how the amount of B12 in the foods we list stacks up to what you need. Now, on to the list…

1. Liver

It may be unpopular with some, but liver (such as cow) is one of the absolute-best nutrient and vitamin powerhouses we have in our diets.

Depending on the source, liver can provide up to 20mg of vitamin B12 per 100g serving. That’s a lot, FYI. Liver is also packed with iron and B6, which are of great benefit for supporting your energy levels, while also being rich in protein too.

2. Molluscs

Ever had muscles, oysters or clams? If B12 is your concern, it might be worth adding these into your diet.

100g of clams nets you a whopping 80-100mg of B12, with oysters packing a not so high yet still pretty impressive 16-18mg per 100g serving. Scallops aren’t quite as high (coming in at around 1.2-1.5mg per 100g serving) but would still help you achieve your RDA in a single serving.

These fishy friends are also packed full of protein as well as iron, zinc (which supports our immune system and a host of other important body processes) and other minerals.

3. Salmon

100g of salmon provides around 3mg of vitamin B12. As well as being super delicious, salmon also is one of the most nutritious protein sources in our diet. You should consider adding it to your diet for its omega 3 content alone — omega 3 is a polyunsaturated fatty acid that helps support heart and brain health.

4. Tuna

Many of us will remember eating cans of tuna when we first realized protein was a thing… but tuna is so much more than that.

For one, it’s a great source of B12; a 100g serving of tuna will provide just over 2.2-2.4mg of B12.

Tuna is also a good source of omega 3, as well as vitamin B6 and potassium (an important electrolyte that helps to ensure our muscles and nerves function correctly).

5. Mince (beef)

Many lifters will be nodding along to this article feeling like they’ve been B12 pros the entire time. And here’s another classic bodybuilding food that will also provide a good serving of B12.

A 100g of cooked mince gives you a similar amount of B12 to a serving of tuna – between 2.2-2.5mg

Beef mince is also packed full of protein and is a great source of iron.

6. Milk

Milk, and other dairy sources, are sneakily good providers of B12. Milk itself has around 1.1-1.4mg per 250mls (a standard glass, more or less).

It’s also a great sourc7. e of calcium (to keep those bones and teeth good and strong) as well as both slower and faster digesting forms of protein (casein and whey protein).

7. Yogurt (plain)

A 150g of plain yoghurt provides roughly 1mg of B12, which is a great serving. Similar to milk you can also expect a good source of calcium, a high-quality protein source and, rather uniquely, a source of probiotics (bacteria thought to positively influence gut bacteria, with possible benefits for mental and physical health).

8. Egg (whole)

Eggs are no yolk when it comes to B12, providing up to 0.6mg per egg.

Not bad, if you ask me. On top of that, eggs are also a great source of monounsaturated fats (a fat that can support a healthier heart when replacing unhealthy fats in the diet) and vitamin D.

Vitamin D is critical for many functions within the body, from bone health to mental health.

9. Fortified foods and breakfast cereals

Any excuse to eat more cereal is always welcome, and they may actually help you to get more B12 into your diet.

Keep an eye out on labels for B12 (or cobalamin) as all foods are slightly different; fortified nutritional yeast for example can contain as much as 23-25mg per 15g.

10. Tempeh

Everyone’s favorite vegan rapper, Tinie Tempeh. Just kidding, although tempeh does only have a ‘tiny’ amount of B12 per serving, with only around 0.1mg of B12 per 100g of tempeh.

You might be wondering then why tempeh has been included in this list. That’s because it’s actually one of the best plant-based sources of B12, which is why it’s usually a good idea for vegans to supplement with B12, luckily we can help with that.

For those who avoid most, if not all, animal products, you may want to consider supplementing with B12 to minimize your risk of deficiency. It’s also recommended that more athletic and older readers here give supplementation a go, or at least start incorporating some B12 superfoods into your diet!

Read on …MORE ON VITAMIN B ….

Yes !Vitamin B is found in a variety of foods such as meat, wholegrains, and fruits. Learn about the signs of vitamin B deficiency and more from the pharmacists at Retail Pharmacy at Changi General Hospital.

Best food sources of vitamin B

Get all eight B vitamins from a variety of foods:

1. Whole grains (brown rice, barley, millet)
2. Meat (red meat, poultry, fish)
3. Eggs and dairy products (milk, cheese)
4. Legumes (beans, lentils)
5. ​Seeds and nuts (sunflower seeds, almonds)
6. Dark, leafy vegetables (broccoli, spinach, kai lan)
7. Fruits (citrus fruits, avocados, bananas)

The most common signs of vitamin B deficiency, specific to individual B vitamins, are given below:

What does low B12 feel like?

Key points about vitamin B12 deficiency anemia

Without enough red blood cells, your tissues and organs don’t get enough oxygen. Without enough oxygen, your body can’t work as well. Symptoms include weak muscles, numbness, trouble walking, nausea, weight loss, irritability, fatigue, and increased heart rate.

Vitamin B6 deficiency:

1. Anaemia
2. Skin disorders such as seborrheic dermatitis
3. Inflammation of the mouth (oral ulcers)
4. Soreness and cracks at the corners of the mouth, chapped lips
5. Tingling or numbness in hands and feet
6. Irritability, confusion and depression

Vitamin B9 deficiency (folate or folic acid):

1. Anaemia
2. Increased risk of birth defect (in pregnancy)
3. Mood changes (irritability, forgetfulness)
4. Sore mouth and diarrhoea

Vitamin B12 deficiency

1. Anaemia
2. Tingling or numbness in hands and feet
3. Memory lapses
4. Mood changes (mental confusion, agitation)
5. Unsteadiness and poor muscle coordination

While a vitamin B supplement may be beneficial in certain cases, it’s always best to seek dietary sources first and to discuss any supplements you want to take with your healthcare professional.

Can you fix vitamin B deficiency?If your vitamin B12 deficiency is caused by a lack of the vitamin in your diet, you may be prescribed vitamin B12 tablets to take every day between meals. Or you may need to have an injection of hydroxocobalamin twice a year.

How long does it take to restore vitamin B levels? https://www.verywellhealth.com/vitamin-b12-deficiency-2488570#:~:text=Recovery%20from%20vitamin%20B12%20deficiency,to%20six%20to%2012%20months.

Can you overdo B vitamins?

Mild overdose of Vitamin B can cause problems like Headache, Upset stomach, and Weakness of the body. Acute overdose can cause symptoms like Cardiac arrhythmia i.e, irregular heartbeats, Hypotension, convolutions, a key symptom for thiamine overdose is lips turning blue.https://mallareddynarayana.com/blogs/ten-effects-of-vitamin-b-overdose-and-how-to-stay-safe/#:~:text=Mild%20overdose%20of%20Vitamin%20B,overdose%20is%20lips%20turning%20blue

How can I get vitamin B quickly?https://my.clevelandclinic.org/health/diseases/22831-vitamin-b12-deficiency

Best Vitamin B Fruits: https://healthiersteps.com/best-vitamin-b-fruits/#:~:text=One%20of%20the%20most%20Vitamin%20B12%2Drich%20fruits%20is%20bananas.

Beverages Containing Vitamin B6 https://www.google.com/search?q=b%20vitamin%20foods&tbm=

Additional info: Vitamin B12 deficiency is a common health problem that can have serious consequences – but doctors often overlook it. https://theconversation.com/amp/vitamin-b12-deficiency-is-a-common-health-problem-that-can-have-serious-consequences-but-doctors-often-overlook-it-192714

Take home message

Vitamin B12 has a diverse and important role in the body, ranging from the production of our DNA to the formation of healthy functioning red blood cells. Animal sources, particularly offal, molluscs and red meat are, incredibly rich in B12. Some vegetarian-friendly sources, in the form of dairy products and eggs, are also great sources.

What vitamins should not be taken together? https://www.singlecare.com/blog/what-vitamins-should-not-be-taken-together/

Additional References:
Harvard Medical School
Mayo Clinic
Health Promotion Board Singapore
U.S. National Institutes of Health