Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that plays a crucial role in various bodily functions. It is a key player in maintaining a healthy nervous system, producing red blood cells, and aiding DNA synthesis.
Our body needs B12 on a daily basis (about 3 micrograms) and its insufficiency can be devastating.

In this blog post, we will delve into what vitamin B12 is, where it comes from, why it is important, why some individuals may not get enough, and the potential consequences of vitamin B12 deficiency. Additionally, we'll provide a comprehensive list of foods that supply vitamin B12, with a focus on plant-based sources.

Where does B12 really come from?

Vitamin B12 is a member of the B-vitamin complex and is the only vitamin that contains the element cobalt, that's why it's named cobalamin. It is essential for the functioning of the brain, nervous system, and the formation of red blood cells. B12 exists in several forms, but the most important biologically active form is methylcobalamin.

Vitamin B12 has a fascinating origin that is closely tied to the microbial world. Unlike many other vitamins that plants can synthesize or obtain from the environment, vitamin B12 is not produced by plants or animals. Instead, it is synthesized by certain bacteria and archaea, which are microorganisms.

Here's how the process of vitamin B12 production works:

1. Bacteria and Archaea: Certain species of bacteria and archaea are capable of producing vitamin B12. They do this as part of their metabolic processes, and it serves various functions within these microorganisms.

2. Microbial Symbiosis: In some ecosystems, there is a symbiotic relationship between these B12-producing microorganisms and certain plants or animals. This is particularly important for herbivores and omnivores that rely on plant-based diets.

3. Food Chain: When animals consume plants or other herbivores, they may obtain vitamin B12 indirectly from the microorganisms present in the digestive tracts of the consumed organisms. In this way, vitamin B12 enters the food chain.

4. Animal Sources: Animals, particularly ruminants like cows and sheep, often have specialized stomach compartments where microbial fermentation occurs. These microorganisms can synthesize B12, which is then absorbed by the host animal. When humans consume animal-based foods like meat, dairy, or eggs, they can obtain vitamin B12.

Why Vitamin B12 in supplements

Vitamin B12 is also synthesized by bacteria for use in supplements and fortified foods. This synthetic B12 is identical to the natural form and is a reliable source for those who may not get enough from their diets.

For those who follow a vegetarian or vegan diet and do not consume animal-based products, obtaining sufficient vitamin B12 can be challenging, as since we do not eat dirty plants from the ground, it is primarily found in such products. In such cases, fortified foods, B12 supplements, or specific plant-based sources (such as certain algae or nutritional yeast) can be used to meet their B12 requirements.

The microbial origin of vitamin B12 showcases the intricate relationships between microorganisms, plants, and animals in the natural world and emphasizes the importance of dietary choices and supplementation for human health, especially for those with specific dietary restrictions.

But why is vitamin B12 so important?

Vitamin B12 plays several critical roles in the body:

1. Nervous System Health: B12 supports the maintenance of myelin, a protective sheath around nerve cells, ensuring proper nerve function.

2. Red Blood Cell Formation: It is essential for the production of red blood cells, preventing anemia.

3. DNA Synthesis: B12 is involved in the synthesis and maintenance of DNA, the genetic material in all cells.

4. Energy Production: It helps convert food into energy.

5. Brain Function: Adequate B12 levels are crucial for cognitive function and memory.

So what happens if I don't get enough vitamin B12?

A deficiency in vitamin B12 can lead to a range of health issues:

1. Anemia: A shortage of red blood cells, causing weakness, fatigue, and pale skin.

2. Nervous System Problems: Neuropathy, numbness, tingling, and difficulty walking.

3. Cognitive Impairment: Memory problems, mood changes, and difficulty concentrating.

4. Digestive Disorders: Digestive issues, diarrhea, and weight loss.

Do only vegans have B12 deficiency?

No, you also people eating animal products can have deficiency in B12 because there are several factors that can contribute to a lack of sufficient B12 intake:

1. Dietary Choices: Vegetarians and vegans who exclude animal products from their diets are at a higher risk.

2. Age: As people age, they may have difficulty absorbing B12 from food.

3. Gastrointestinal Disorders: Conditions such as celiac disease, Crohn's disease, and pernicious anemia can affect B12 absorption.

4. Medications: Certain medications, like proton pump inhibitors and metformin, can interfere with B12 absorption.

5. Surgery: Individuals who have had stomach or intestinal surgery may have reduced absorption capacity.

Where to find vitamin B12 naturally

As we have mentioned, because of how vitamin B12 is created, for humans it can primarily be found in animal-based foods. The richest sources include:

1. Meat: Beef, pork, and poultry.
2. Seafood: Fish, shellfish (e.g., clams, mussels, and crabs).
3. Dairy products: Milk, cheese, and yogurt.
4. Eggs: Especially the yolk.

However, vitamin B12 can also be found in some plant-based sources, as some studies have found. They only do not provide as much B12 as animal-based ones and supplementation might still be necessary.
Let's take a look at a more detailed list of sources:

- Beef liver: 70.7 mcg
- Salmon: 4.8 mcg
- Chicken breast: 0.3 mcg
- Eggs: 0.6 mcg
- Milk: 0.9 mcg
- Yogurt: 1.1 mcg
- Fortified breakfast cereals: Varies (check the label)
- Fortified plant-based milk (e.g., almond, soy, or rice): Varies (check the label)
- Nutritional yeast: 2.4 mcg (approximate)
- Fortified meat alternatives: Varies (check the label)
- Nori seaweed: Varies (check the source)
- Buckwheat germ (check the source)
- Kimchi
- Some mushrooms
- Supplements: Varies (consult a healthcare professional)

Why Buckwheat Germ can be a good vegan source of B12

Buckwheat germ, which is often overlooked as a source of vitamin B12, is a unique and potential option for individuals following a plant-based or vegan diet who need to ensure they are meeting their B12 requirements. 

While it is relatively uncommon for plant-based foods to be significant sources of vitamin B12, some studies suggest that certain varieties of buckwheat may contain detectable levels of this essential nutrient. Buckwheat germ, in particular, has shown promise in B12 content. However, it's essential to note that the B12 content in buckwheat germ can vary depending on factors like the variety of buckwheat, soil conditions, and processing methods.

The Buckwheat germ found in THE ESSENTIALS is a special kind of buckwheat germ created with this in mind. It contains high amounts of most B-vitamins, including B12. This makes it the ideal natural B12 supplement for vegans, vegetarians or people with  B12 deficiency. 

In fact, buckwheat germ is a nutritious food in its own right. It's rich in various vitamins and minerals, including B vitamins, magnesium, and dietary fiber. Consuming buckwheat germ can provide multiple health benefits.

Some rather unknown facts about B12

Vitamin B12 is a Water-Soluble Metal

Vitamin B12 contains cobalt, a mineral that is vital for its biological activity. This is why it's also known as cobalamin.

B12-Producing Bacteria in Your Gut

Some bacteria in your digestive system can synthesize vitamin B12. However, most of this B12 is not readily absorbed by the body in the colon, which is why it is primarily obtained from dietary sources in the small intestine.

Methylcobalamin for Nerve Health

Methylcobalamin, one of the active forms of B12, is used in some supplements and medications to support nerve health, particularly in conditions like peripheral neuropathy.

B12 and Vegans

Vitamin B12 is often a concern for vegans because it is primarily found in animal-based foods. Vegans can obtain B12 from fortified plant-based foods, supplements, or B12-producing bacteria in fermented foods like kimchi.

Vitamin B12 Deficiency Can Mimic Dementia

Severe B12 deficiency can lead to cognitive impairment, mood changes, and memory problems that can be misdiagnosed as dementia, making it critical to identify and treat the deficiency.

Pernicious Anemia

This condition is an autoimmune disease that impairs the body's ability to absorb B12. It is one of the leading causes of B12 deficiency and can have serious health consequences if left untreated.

The Schilling Test

In the past, the Schilling test was used to diagnose B12 absorption problems. It involved giving a patient radioactive B12 and measuring how much was excreted in urine.

B12 in Astronaut Food

NASA includes vitamin B12 in the food for astronauts on long missions to ensure they maintain their health in the vacuum of space.

Rare but Real B12 Overdose

While uncommon, it is possible to overdose on B12, which can lead to various health issues. This is more likely to occur with excessive B12 supplementation.