Stalking the elusive b12.

When I first went raw-vegan many people asked “Where do you get your protein?” This was an easy answer “Greens!” but, recently someone brought up b12 and this inspired me to check into my sources. This was a fun but, complicated quest! I’ll try to share a condensed version of what I discovered about this important and often elusive complex vitamin. So be vewy vewy quiet we’re hunting cobalamin.

 B12 is is the most complex of all vitamins. It is not created by plants or animals butby bacteria because only they posess the power (err enzymes) to synthesize it. The commercial sources of b12 are made by culturing and fermenting these lil’ guys. 

We need b12 for many important internal goings on such as moving proteins, fats and carbs throughout our system and aiding  in their absorption. B12 is also crucial for proper red-blood cell production. Without it the cells created are misshapen and this can lead to serious conditions such as pernicious anemia.

So where to find this good stuff?  Well I’ve found that a lot of suspected vegan sources of b12 may not be as reliable as I thought! Lets check them out~

Seaweeds and other sea-veggies are thought to be good sources of b12 but, they actually contain the analog forms of  b12. Unlike “human active” b12 the analog form is not absorbable and actually bonds to receptor sites preventing further b12 absorption. Although it’s not a great source of available b12, seaweeds do contain a bunch of healthy goodies! Not trying to discredit any foods here, just striving to find reliable sources of b12. :0)

Honey and pollen. Although they contain small amounts of b12 (and in the raw-form, a lot of awesome enzymes and other goodies! – Check out my agave nectar post for more honey info!) they shouldn’t be relied upon for your daily requirements.

Showing off the SCOBY (kombucha "mushroom" at Catch

Kombucha does contain a small amount of b12 but, more importantly it (and other living cultured foods) help create a healthy crew of good stomach bacteria. This lil’ ecosystem within us helps us to assimilate b12 and other important nutrients from the foods we eat. Whether you’re vegan, raw or omnivore these lil’ mamajamas are essential! (kombucha also has many other health benefits!)

Speaking of helpful microbes. Many raw food nutrition experts suggest that you don’t wash your organically homegrown veggies before you eat them! This makes sense as the dirt clinging to them is teeming with microbes that  may contain b12. In nature eating dirt was probably our primary source for probiotics. (Yummy) I’m actually gonna  be doing this when we get our garden started. :0)  

I don’t recommend doing this with any store-bought produce though because of potential contamination from manures etc., and the many un-washed hands involved in picking and packing them as well as customers picking through them. I also wash farmstand produce for the same reason. If you decide to eat your own unwashed garden goodies make sure you don’t have any cats using your garden as a litterbox (as kitty poo contamination can cause toxoplasmosis). Not trying to gross you out,  just making sure I’m not encouraging any unsafe veggie munching!

Some studies show that plants can also absorb b12 from compost enriched biologically active soil. This is good news but, I’ve found conflicting info on this being a good source. Check it out for yourself!

Where do we get b12 from in nature? Well when raw food health experts talk about how raw vegan is a natural diet for humans they’re usually using the example of either anthropoid apes or chimpanzees because they’re closest to us biologically. Which is a logical way to go but, if you look at their diet compared to ours there’s some things that may be missing…….bugs!

I bet he's not pondering where he gets his b12 from.

Primates consume a decent amount of bugaboos in their day-to-day routine. Whether they’re picking ‘em offa their friends, munching the occasional one that peaks their interest, or they probably get their greatest numbers from larvae in the wild fruits they eat! Insects are a decent source of B12 , that is, the bacteria in them are producing b12. There have been instances of vegan communities in India who had no deficiency issues and it was found that the grains they were eating were contaminated (or supplemented, depending on how you look at it) with insect parts and poops. Back before my vegetarian adventure began I attended an edible insect fair at the Peabody Museum in New Haven, CT and got to sample cricket fricassee, ant cookies and even nacho cheese flavored beetle larvae, so I’m no stranger to the idea of eating bugs! lol

So maybe finding the half a worm in your apple is actually the better scenario! Just kiddin’ kinda. I’m not proposing we should eat bugs for b12…unless you’re into that sorta thing.

Speaking of eeewy stuff,  I have to mention that there is b12 produced by our stomach bacteria, but unfortunately many believe it is produced too low in the intestinal tract to be re-absorbed and used by us.  So unless ya wanna eat poo (which many primates do, due to the fact they don’t wash their hands) that option is outta here too! I mean c’mon many may be interested in becoming a raw-foodist but, few are interested in becoming a “raw-poopist”. :0P

So where does this leave the average person (omnivorous, vegetarian, vegan, or raw-vegan)? Well it seems that unless you’re eating unwashed homegrown organic produce, have a healthy colony of stomach bacteria and all your digestive functions are top notch and not hindered by an excess of fats (including raw ones according to 80-10-10), the occasional bug is getting into your produce and or you’re not washing your hands properly, then there’s a good chance you can be having some b12 deficiencies! I told you this lil’ bugger was elusive!!

 Now I’m not a nutritionist or dietitian so I wanna recommend that you read up on these topics more to make up your own mind and also consult with a health expert and/or maybe get testing done if you have concerns. For me, even though I eat raw, mostly organic, and consume living foods (such as kombucha) I’m going to begin taking some additional b12 just to be certain!                                                    

 Lemme talk briefly about b12 supplements. Not all of them are created equally and some may be detrimental from what I’ve read. B12 in a formulated multivitamin supplement may interact with either vitamin c, iron or copper to create those darned inabsorbable analogues!Also the common cyanocobalamin found in many supplements may be difficult for our bodies to access if we are suffering any of a multitude of digestive issues. Hang in there *lol* I know this may seem daunting!! It daunted me a bit at first!  From what I’ve read the sub lingual forms of b12 supplements are the easiest to absorb and the sprays are even better. Also, the most absorbable form of cobalamin is methylcobalamin. Cyanocobalamin is the most popular in supplements but, it is not easy for your body to access. More good news is that the body can stockpile b12 so if you’re taking a high dose b12 supplement you probably don’t need to be taking it every day which saves $!

   This VegLife Methyl B-12 Lozenge is a form that I have found to work for me and my family.  There are others out there as well. 

Peace everyone! Happy and healthy and fun wishes! :0)