Cobalamin is Vitamin B12

Vitamin B12, also known as Cobalamin, is crucial for our health, regardless of dietary choices. Produced by bacteria found in soil and water, the increasing sterility in our modern diet predisposes us to Vitamin B12 deficiency.

Let's delve into various aspects of this essential vitamin.

B12 is Exclusively Bacteria-Produced
B12 is solely produced by bacteria, not by plants or animals.
There are different forms of Cobalamin, including the active forms Methylcobalamin and Adenosylcobalamin, and the frequently found inactive form Cyanocobalamin in supplements.

Consequences of B12 Deficiency

A lack of B12 can lead to severe health issues such as anemia, nerve damage, and even depression. Symptoms range from fatigue, nausea, confusion to concentration problems.

Absorption of B12

For the metabolism of Vitamin B12 in the stomach, the Intrinsic Factor is crucial. Formed in the parietal cells, also known as oxyntic cells, of the gastric mucosa, the Intrinsic Factor plays a vital role in B12 absorption in the small intestine. A healthy gut is essential for optimal nutrient absorption, including Vitamin B12!

Did You Know That Vitamin B12 is Heat-Sensitive?

PLANT-BASED VITAMIN B12 SOURCES & REQUIREMENTS

Plant-based foods naturally enriched with B12 through fermentation by bacteria include sauerkraut, kimchi, kombucha, bread drink, rejuvelac, etc. Many processed products now contain added Vitamin B12. Whether B12 remains intact during heating is unclear.
Such products are generally less healthy, serving convenience rather than health!
Studies challenge the activity of Cobalamin in fermented foods, including algae like Spirulina and Chlorella, warning that inactive Cobalamin might block receptors, hindering the absorption of active B12.

> My personal opinion: Never trust a study you haven't conducted yourself 😉

Dosage

The recommended dose is 3 micrograms per day for adults. B12 injections can be beneficial, especially for those with Intrinsic Factor deficiency. It's advisable to check B12 levels through a blood test beforehand.
Vitamin B12 is available as a supplement in spray form, toothpaste, pills, capsules, or injections. These supplements are mostly vegan and
cruelty-free.

Fresh and Raw

Fresh, raw, unwashed, and unpeeled plant-based foods, preferably from an organic farmer or self-grown, are the best Vitamin B12 sources.
The notion that animal products are a good B12 source is misleading, as livestock and poultry receive B12 as a supplement rather than producing it themselves!

It's essential to know that Vitamin B12 is heat-sensitive. Another reason why B12 from animal products is not a reliable source, as who consumes raw fresh eggs or raw fresh meat today?

Conclusion

"Abstaining" from animal products makes sense for ethical, health, and environmental reasons! A balanced plant-based diet is health-promoting! Vitamin B12 can be taken directly as a plant-based supplement without the detour through animal products!

English (Deutsch👇🏽)

Vitamin B12 wird von Bakterien hergestellt und kann direkt als Nahrungsergänzungsmittel aufgenommen werden, anstatt den Umweg über Tiere 🍔 zu machen.

Nicht-vegane Ernährung kann genauso zu B12-Mangel führen, da B12 hitzeempfindlich ist und beim Kochen größtenteils verloren geht 🍳.

In Anbetracht unserer immer sterileren Nahrungsquellen und des Mangels an bodenbasierten Bakterien ist die B12-Supplementierung eine kluge Wahl, um Mangelerscheinungen zu vermeiden. Für alle 🌱👍!

👉🏽 Möchtest du mehr über vegane Ernährung erfahren oder hast Fragen? Lass uns in den Kommentaren darüber sprechen! 💬🌱

Veganer Mythos über Vitamin B12

Deutsch:

Vitamin B12 is produced by bacteria and can be directly taken as a supplement, instead of going through animals 🍔.

Non-vegan diets can lead to B12 deficiency just as easily, since B12 is sensitive to heat and is mostly lost during cooking 🍳.

Given our increasingly sterile food sources and the lack of soil-based bacteria, B12 supplementation is a wise choice to prevent deficiencies. For everyone 🌱👍!

👉🏽 Want to learn more about vegan nutrition or have questions? Let's discuss it in the comments! 💬🌱