Originally published January 2 2006
Nutritionist advises readers on how to get more B-12 in their diets
by Mike Adams, the Health Ranger, NaturalNews Editor
Dietitian Karen Collins provides readers with a set of measures to determine whether or not they are getting enough B-12 in their diets and what to do in case they find themselves lacking the vitamin.
As long as basic blood counts didn't show any anemia, even these people were considered safe.
Vitamin B-12 is the shorthand term for a group of substances called cobalamins.
Strict vegetarians - those who avoid meat, poultry, fish and dairy products - are among those most likely to lack vitamin B-12, because animal foods are the primary sources.
According to surveys, most Americans do meet the recommended dietary allowance (RDA) of 2.4 micrograms (mcg) of vitamin B-12 per day.
The average consumption ranges from 2.9 to 5.1 mcg.
However, if people cut back on animal foods, as they should, to eat a mostly plant-based diet that will lower their cancer risk, careless choices could leave them short.
Two modest servings of poultry, lean meat, or seafood plus two cups of lowfat, skim, or nonfat milk or yogurt allow a person to meet this RDA.
Children need less vitamin B-12, too, but their ability to store less means that they can develop health problems more quickly with an inadequate diet.
Since acids in our stomachs' digestive juices release the bonds that bind vitamin B-12 to protein in food, we need enough of these acids for proper absorption.
Studies suggest that 10 to 43 percent of people over the age of 50 may lack the acids to release vitamin B-12 from protein so it can be absorbed.
A high intake of folate from fortified grains can hide the changes in red blood cells that show a lack of vitamin B-12.
If you are at risk of not getting enough vitamin B-12 - either because of your food choices or your inability to absorb it - you should discuss the matter with your doctor.
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