Don't be baffled by B12: here's how vegetarians can get enough - vitamin B12 - includes related article on B12 deficiency in meat eaters

Vegetarian Times, June, 1995 by Michael A. Klaper

WHEN YOU'RE A VEGETARIAN, you get lots of questions--about protein, iron, micronutrients, you name it--from skeptical family and friends. Perhaps you've read up on nutrition and have your answers down pat. Even if you've dropped dairy, you can probably handle the calcium issue: No problem, you say, munching on broccoli and downing some calcium-fortified orange juice.

"But what about vitamin [B.sub.12]? Isn't that found only in animal foods?"

Ah, the [B.sub.12] issue. Not only will you have trouble convincing others that there's nothing to worry about, you might have trouble convincing yourself. After all, [B.sub.12] is found almost exclusively in animal foods. And although our bodies need just a small amount of [B.sub.12], a lack of it can cause serious health problems. Vegetarians who regularly eat dairy products are getting a predictable source of the nutrient, but what if you're vegan or a vegetarian who prefers to avoid dairy products as much as possible?

Relax--even a vegan can get plenty of [B.sub.12]. All it takes is learning about the many [B.sub.12] sources available and adding them to your diet.

THE BEAT ON [B.sub.12]

Vitamin [B.sub.12] also known as cobalamin, is something we all need. It plays a major role in DNA synthesis, and also serves as janitor, cleaning up harmful byproducts of protein metabolism. Because of its myriad activities, vitamin [B.sub.12] is thought to be necessary in protecting the body from a whole range of serious degenerative diseases, from atherosclerosis to AIDS.

When we think of [B.sub.12] deficiency, however, we think blood and brain, and rightly so. [B.sub.12] is essential for the proper development of both red and white blood cells. And because [B.sub.12] is needed for the healthy functioning of your brain, spinal cord and all peripheral nerves, you'd literally be a nervous wreck without it. A lack of [B.sub.12] in the brain will lead to confusion, depression and irritability. A lack of it in the spinal cord can cause numbness and tingling in the arms and legs, which can lead to paralysis and even death. Chronic [B.sub.12] deficiency can lead to anemia and abnormal white blood cell structure. All are serious implications of a nutrient that your body needs so little of; in fact, it's measured in millionths of a gram a day, less than the weight of the period at the end of this sentence.

HOW MUCH IS ENOUGH?

It seems ironic, but the bacteria in the large intestine actually make aH the [B.sub.12] our bodies need. Unfortunately, we can't make use of it, because it can't get to the small intestine for absorption.

So we must get [B.sub.12] from our diets. All adults (other than pregnant women) should make sure they have 3 micrograms (mcg.) in their diet, at least three times weekly. Because a fetus and nursing infant are completely dependent on their mother for their [B.sub.12] intake, pregnant women and nursing mothers need to get 3 mcg. to 4 mcg. of [B.sub.12] almost daily. Children need 1 mcg. to 2 mcg. at least three times a week for normal growth. Studies show that children who consume a widely varied vegan diet and adequate [B.sub.12], either from [B.sub.12]-fortified foods or from [B.sub.12] supplements, grow normally into full-sized, healthy adults. (In medical literature, deficiency of [B.sub.12] has been reported among children raised as macrobiotic vegetarians who rely only upon sea vegetables for their [B.sub.12].)

Including [B.sub.12] in the diet is as easy as adding a few [B.sub.12]-fortified foods or a [B.sub.12] supplement. Many grain products, such as breakfast cereals, pastas, crackers and breads, are fortified with [B.sub.12]. Check the labels or write the company; [B.sub.12] isn't always listed on the package. Also, look for [B.sub.12]-fortified soymilk on the market sometime this year.

The more adventuresome can try [B.sub.12]-fortified textured vegetable protein (TVP), a chewy, meat-like food that appears in vegetarian processed foods such as burgers and chili mixes. Or for a quick [B.sub.12] boost to your own recipes, sprinkle your favorite foods with [B.sub.12]-fortified nutritional yeast. (Only Red Star brand T-6635 nutritional yeast is fortified with [B.sub.12].) Nutritional yeast is different from baking yeast; it's a somewhat cheesy-tasting yellow powder or flake that you can blend into salad dressings and sauces, or sprinkle over steamed vegetables, pastas and popcorn.

Another simple way to get [B.sub.12] is to take a [B.sub.12] supplement, either on its own or as a part of a multivitamin. Almost every standard multivitamin tablet contains cobalamin in amounts that meet or exceed the U.S. Recommended Dietary Allowance (RDA). However, it would be wise to check the label to make sure that the supplement contains at least 3 mcg. or 4 mcg. of vitamin [B.sub.12] that lists cobalamin as its source. You can also use supplements to fortify your own foods: Add a crushed vitamin [B.sub.12] tablet to a salad dressing or sauce; for kids, add a few drops of a liquid vitamin containing [B.sub.12] to a fruit smoothie or glass of juice. Supplementing this way often enough adds up to the recommended intakes.