Vitamin B12 Rich Foods and Bioavailability

Vitamin B12 is an essential vitamin that is found in animal foods such as dairy, meat and eggs. B12 helps provide energy, reduce stress and regulate and rebuild your body's DNA. Because B12 is naturally found in animal foods, most vegans will end up needing to take B12 supplement. Vitamin B12 it is also often added in supplement form to many name-brand cereals. 

It is important to remember that, even though a certain food may have a lot of b12 within it, not all of the b12 within that food is bioavailable. For example, "Eggs contain a substance that inhibits absorption in the intestines. Although each egg contains 0.6 micrograms of vitamin B12, it is only 9% available, so the effective dose from eating one egg is only roughly 0.06 micrograms. The vitamin B12 within milk, cheese, and yogurt is only 65% bioavailable. Of the 1.5 micrograms in one cup of yogurt, only .98 micrograms gets absorbed." (Link) Also, "vitamin B12 bioavailability should decrease significantly with increases in the intake of vitamin B12 per meal" (Link).

Free range eggs have much  more B12 than eggs from factory farms (Link). So while a typical egg from a factory farm might have 0.6 micrograms of B12, a free range egg might have 1.3 micrograms.

"Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs...Fermentation in the manufacture of yoghurt destroys much of the B12 present. Boiling milk can also destroy much of the B12" (link).

Note: For most adults, the recommended daily intake of Vitamin B12 is 2.4 micrograms per day (Link)

Food	B12 Content	Bioavailability
Beef Liver 1 slice Chicken Liver 100g 3 oz Salmon 1 large Egg 1 Organic Egg 1 Cup Cottage Cheese 1 Cup Yogurt 1 Cup Plain Yogurt 8 oz. Cup of Milk 1 Oz. Swiss Cheese 3 Oz. Chicken or Turkey	63 micrograms 21 micrograms   2.4 micrograms 0.6 micrograms 1.3 mg - 5 mg (link) 1.6 micrograms 1.5 micrograms 1.4 micrograms 0.9 micrograms 0.9 micrograms 0.3 micrograms	60% (% goes down  for larger servings) 60% (% goes down  for larger servings ) 42% 9% 9% 65% 65% 65% 65% 65% 60%

For a B12 calculator, check out this awesome link Here!

For an extensive B12 bioavailability list, check out this link Here!

Free Range, Organic Eggs Provide Amazing Nutrition!

One reason many people don't "go vegetarian" is because they are afraid of becoming malnourished. While this is a valid concern for some people, others might want to take a look at the amazing nutritional content of organic, free range eggs. These eggs are absolutely loaded with many of the essential vitamins nutrients that vegans often lack.

Omega 3 DHA  - 60-68 mg per egg  Link
- The European version of the FDA recommends people not to exceed 250 mg of DHA per day Link

Vitamin B12 - 1.3 micrograms per free range egg (Link) 0.6 micrograms per factory egg (Link)
- the Recommended Daily Allowance (RDA) of vitamin B12 is 2.4 mg per day Link

Vitamin D - Up to 60 IU for free range, organic eggs Link
- the RDA for vitamin D is 200 mg for young adults Link

Choline - Eggs are among the most choline rich foods, with 116 mg of choline per egg yolk (Link)
- the RDA for choline is between 100-500 mg per day, depending on age (Link)

Vitamin K2 - About 5 mg per egg yolk (Link)
- the RDA of vitamin K is 10mg per day (Link)

Iron - Almost 2 mg per free range egg yolk (Link)
- the RDA of iron is between 8 mg per day for most people. However, pre-menopausal women should take up to 18 mg per day (Link)

B12 for Vegans - Sublingual, Patch, Spray or injections?

In his groundbreaking book called "the China Study," Dr. T. Colin Campbell says, "If you do not eat any animal products for three years or more, or are pregnant or breastfeeding, you should consider taking a small B12 supplement on occasion, or going to the doctor annually to check your blood levels of B vitamins" (p. 232 the China Study).

Vitamin B12 plays a pivotal role in a person's nervous system and energy level. "B12 protects the nervous system. Without it, permanent damage can result (e.g., blindness, deafness, dementia). Fatigue, and tingling in the hands or feet, can be early signs of deficiency" (Link).

Cyanocobalamin vs. Methylcobalamin?

B12 supplements are available in either cyanocobalamin or methylcobalamin form. Methylcobalamin is proven to be more natural and better absorbed by the body (Link). "In Japan and Great Britain, cyanocobalamin has been removed from the market while methylcobalamin is available" (Link).

"The B12 Patch" 

The B12 patch is effective because it completely bypasses the digestion tract and adds B12 directly into a person's bloodstream. I've noticed a significant increase in energy when using a B-12 patch, and I think the patch is the most reliable method of taking B-12. There are many different brands available on Amazon, and the average patch is applied once or twice a week (Link). David Rainoshek of "Juice Feasting" has talked about how the B12 Patch has proven effective for increasing B12 levels (Link). Kevin Gianni from Renegade Health also promotes this patch:

Sublingual Tablets

Sublingual tablets dissolve under the tongue, which can increase absorption. "When a chemical comes in contact with the mucous membrane beneath the tongue, it diffuses through it. Because the connective tissue beneath the epithelium contains a profusion of capillaries, the substance then diffuses into them and enters the venous circulation" (Link).

"A study published in the Feb. 21, 2005 BioMed Central Family Practice, concluded that sublingual B12 was as effective as B12 injections and was more convenient to administer" (Link). Popular raw vegan author Paul Nison promotes the sublingual form of B12 (Link). Another author noted many health issues "which resolved immediately or shortly after taking B-12 shots or sublingual tablets" (Link). Many different brands are available on Amazon or even at your local health food store (Link).

Sublingual Spray

"Dr. Mercola's B12 Energy Booster" is a spray that uses "nano droplets", which are absorbed under the tongue. Dr. Mercola sells this product on his website (Link).

On her website, popular raw food author and speaker "Shazzie" says, "I think I've finally got on top of the panic attacks I used to have. That was probably due to being vegan long-term, a B12 deficiency, cured with sublingual spray. I'd always taken B12 but not sublingually, as I didn't realise the importance. I know better now" (Link).

Nutritional Yeast

"Juice Daddy" Jay Kordich has promoted Nutritional Yeast as a way to get vitamin B12. Nutritional Yeast is fortified with vitamin B12, yet it is also naturally rich in other B vitamins.

"Injections"

For those who have extreme deficiencies, monthly or weekly B12 injections may be needed. Injections are affordable and can be approved by a physician.

Traditional Pills

Most multivitamins include B-12. This is sufficient for many vegans. However, some people find that traditional pills are not absorbed as well when compared to sublingual B12 or B12 patches. (Link)

"Diet"

Many vegans say that a vegan diet naturally contains all essential vitamins, including B12, and therefore supplementation is not essential on a vegan diet. This is partially true, simply because B12 is usually added to popular vegan foods such as soy milk and cereal. Therefore, vegans who do not take supplements can still attain enough B12 from these enriched foods.

Other vegans choose to switch to a vegetarian diet (or a raw vegetarian diet), adding organic free range eggs and/or organic dairy into their diet (including raw eggs, raw milk and raw milk cheese).

For most adults, the recommended daily intake of Vitamin B12 is 2.4 micrograms per day (Link). For vitamin B12 rich foods, check out my other post Here!

In the below video, Natasha St. Michael details how a vegan diet left her B12 deficient. She said she was not properly absorbing B12 from the traditional supplement she was taking. So she is now eating animal products such as fish and eggs on a daily basis.

People who have trouble absorbing B12 from a typical pill might want to consider a sublingual pill or a B12 patch.

Raw Milk and Raw Eggs - Can You Safely Eat Them?

Many people are repulsed at the idea of eating raw eggs. Yet most of us have probably eaten raw eggs at some point in foods such as foods such as cake batter, cookie dough, mayonnaise or eggnog. Cooking eggs destroys some of the natural enzymes found in eggs, which is why some people prefer to eat eggs raw. It is true that 1 in 30,000 eggs may contain salmonella poisoning (link). That means that there is a 0.00003 chance of getting salmonella poisoning every time you eat a raw egg. However, if you purchase organic, free range eggs, that risk is significantly reduced (link).

On his website, Dr. Bass (N.D. D.C. Ph.C., Ph.D., D.O., D.Sc., D.D.) promotes eating raw egg yolks. "With the addition of raw egg yolk, and possibly raw milk cheese or Ricotta (or instead of cheese, a small amount of raw or steamed fish once or twice a week of about 3 1/2 to 4 oz. a serving), we should have an ultimate raw diet, or near one" (Link).

A famous Medical Doctor and health food specialist named Dr. Mercola also is a fan of eating raw egg yolks, as he eats 2 raw every morning. (Link)

It may be wise to avoid eating raw egg whites and just eat the yolk because avidin, a vitamin B7 (biotin) inhibitor, is found in raw egg whites.