The condition associated with B12 deficiency is called pernicious anemia, or simply anemia, which translates to a less-than-optimal blood-oxygen ratio. B12 is required for red blood cell replication, and fewer red blood cells means inadequate distribution of oxygen throughout the body. The nervous system and cognition can be affected and lead to psychosis, but the most immediate result is chronic tiredness. Other conditions linked to B12 deficiency include potassium deficiency and erratic sleep cycles. Though not confirmed, some studies suggest B12 may have a hand in regulation of melatonin levels. For rapid treatment of deficiency that time-release supplements cannot address, oral or sublingual — under the tongue — administration of B12 is crucial. Injectable B12, or the “B shot,” is another staple of the physician’s toolbag.

Vitamin B12’s presence in the body is directly affected by diet. It is found chiefly in meat and dairy products — chicken, milk, fish, liver, eggs — and practitioners of a vegan diet risk being deficient if they do not supplement with B12, as it is the byproduct of bacterial processes and cannot be sourced adequately from vegetables and soy. Today, fortified soy foods and drinks are available which can compensate. Lactovegetarians, vegetarians who consume dairy, do not risk deficiency as intensely as vegans, but studies have shown their B12 levels to also be lacking. Low levels of beneficial intestinal bacteria and Crohn’s sufferers also risk B12 deficiency and anemia.

Furthermore, a B-complex supplement will benefit individuals who subsist on the Great American Diet; the fast food vulture is an overworked, time-robbed person whose body is typically starved for many nutrients absent from sodium-rich fatty fried foods, soft drinks and microwaved TV dinners. A traditional multivitamin usually contains at least five B vitamins, but the milligram count can be radically lower in a single tablet or capsule, so a dedicated B-complex is ideal.>

Additionally, an alarming array of symptoms — neurological, gastrointestinal and otherwise — also result from B12 deficiency. These include but are not limited to sensations similar to “pins and needles,” or mononeuropathy, weight loss, migraine headaches, asthmalike symptoms, short term memory loss, vertigo, tingling or itching on areas of the tongue, and even constipation and diarrhea. Personality afflictions such as depression, mood swings and irratibility are also on the menu. This veritable roster of undesirables should convince any person of sound mind that preventative maintenance is best, and a solid regimen of Vitamin B-complex, combined with Vitamins A, C and D, plus calcium, magnesium, zinc and herb-sourced nutrients should be considered mandatory in terms of quality of life.

When most people think of an overdose, they think of emergency rooms, and in some instances death. Overdosing on B12 would be very difficult. Like vitamin C, B12 is a water-soluble enzyme. This means that when excessive amounts are ingested, the kidneys immediately start to remove the substance.

If you are taking a multivitamin, and supplements, you really don’t have to worry about any unusual side effects. The most you will notice is a change in the color of your urine. Your urine may have a dark orange or yellow color, but this will go away after a few hours. Now, if you ingest an entire bottle of B12 you will experience nausea and vomiting, but that is about all that will happen. Of course there is no reason for anyone, under any circumstance to ingest that much of any vitamin or mineral.

So, if you take multivitamins and supplements, and B12 is in all of them, there is nothing to worry about. Your body will simply remove the excess, and nothing more. There are many body-detoxifying drinks on the market these days. Most of them contain extreme amounts of B12 to assist in removing toxins from the body. B12 should, for all intensive purposes, be considered a safe vitamin to take even in large doses.

Aside from supplements and shots, there are a few sources of B12 that you can find in food items. Dairy and eggs are excellent sources, but strict vegetarians may not include these items in their diets. A great alternative is soy milk. 2 glasses of soy milk contains one day’s worth of B12 that your body requires. Along with soy milk there are a few other sources you can get your B12 from.

Yeast contains plenty of B12, and some granola bars do as well. There are several breakfast cereals on the market that are fortified with vitamins, specifically B12. Yogurt, tofu, and seaweed also contain high levels of B12. Just pay attention to the labels. There are plenty of foods out there that claim to have vitamins and minerals, but the actual levels of these supplements can sometimes be menial. For those who are frustrated with finding the right source of vitamin B12, this should have been of some help.

B12 deficiency symptoms include tiredness, fatigue, nausea, vomiting, low blood pressure, swollen and sore tongue, rapid heart rate, and shortness of breath. Neurological signs include lack of balance, impaired thought process, dementia, unsteady gait, confusion, tingling sensations in the fingers and toes, memory loss, and muscle weakness.

People who experience problems such as frequent falling and lack of balance may need to get their B12 levels checked by a physician. Additionally those who have a difficult time remembering things and are easily confused may be displaying signs of B12 deficiency.

A doctor will order blood work to determine the patient’s B12 levels. If the levels are deemed too low, the doctor will order additional tests to try to make a proper diagnosis. A very common disease, especially among older people, is called Pernicious Anemia. Pernicious Anemia is diagnosed when the body is shown to lack the intrinsic factor which necessary for the absorption of B12. Pernicious Anemia can be treated with B12 (Cobalamin) injection which are given once a month in the muscle of the arm or buttocks.

Some vegetarians get concerned with having to take extra vitamins and minerals to supplement nutrients that they think their bodies are not getting enough of. When it comes to vitamin B12, yogurt and eggs have plenty. If you eat one cup of yogurt and one egg a day, you will be getting what your body needs for the day.

While some people think that taking a multivitamin daily is the best way to ensure you get vitamins and minerals, others prefer to take the all-natural approach. Along with yogurt and eggs, soymilk also contains plenty of B12. Some cereals and granola bars do as well. So stop worrying about not getting enough B12. Just eat one egg, and one cup of yogurt a day and you will be just fine.

It is a known fact that vegans follow an extremely strict vegetarian diet. However, if this is not planned properly it could lead to certain deficiencies. There are a lot of doubts centered on B12 deficiencies and the need to take supplements to enhance its presence in our system. However, the consensus is that if you do not have a B12 deficiency, then you do not need to take a supplement for it. Also if you are keen on getting the right amount of nutrition, then it would be better to eat more foods that provide you with B12 rather than take artificial supplements for it. It could be going against the very concept of being vegan.

B12 is a vitamin required by our body in very small amounts. Just about three micrograms is the recommended necessity. Moreover, this vitamin is stored by our body in the liver, kidneys and even the muscle tissue without being expelled during our daily ablutions. Deficiency of this vitamin can take years to manifest itself. When it does, it takes the form of nerve damage or anemia of dangerous sorts.

While the intake of folic acid can work temporarily in cutting out the effects of vitamin B12, it is only for a short time. This however does not mean that you constantly live on an excessive diet of vitamins and minerals, as this could lead to other complications. There are several athletes who are vegan but maintain healthy levels of B12 thanks to the right kind of eating. Such people may risk being a little underweight, but their health is not compromised in any way.

As is the consensus, it would be better to eat food that is rich in B12 rather than spend excessive amounts of money on supplements. Some of the foods that are good are legumes (beans are a good example). Research by several vegetarian societies has shown that ideal sources of B12 for vegans are dairy products as well as free-range eggs. Half a pint of semi skimmed or whole milk contains 1.2 µg of vitamin B12. Forty grams of the vegetarian option of cheddar cheese 0.5 µg. as well as eating a boiled egg can give you 0.7 µg. These foods however may not be suited to vegan ideology.
There are some fortified foods like milks and breakfast cereals that provide the necessary daily intake of Vitamin B12. If you are depending on these for your quota of the vitamin, then be sure to check the labels on fortified foods to see the levels included. This will also be necessary in order for you to determine its intake each day.

Research has been conducted on the possibility of fermented soy products, seaweed and algae containing Vitamin B12, but the studies have been inconclusive. Some fermented soy products have been analyzed for the B12 presence, but nothing significant has been found. Vegans have been known for an inclination towards soy products. But you should know that soy is a condiment more than it is considered a food.
Eating healthy will also reduce your susceptibility towards other illnesses. Though a B12 deficiency may take years to manifest itself, your levels can go haywire on any day if you are not too careful. The American Academy of Family Physicians states – “The true prevalence of Vitamin B12 deficiency in the general population is unknown. The incidence, however, appears to increase with age. In one study, 15 per cent of adults older than 65 years had laboratory evidence of Vitamin B12 deficiency.” (Source: http://www.vegsoc.org/info/b12.html)

If you are on a planned diet as a vegan, then supplements will not be a necessity at all. The concept here is to have a balanced diet. There are several vegans who plan their diet well and hence have no need for supplements. There are also some vegans who count the levels of each of the nutrients that they ingest. On some days when they feel they have not had enough from the food they take, they make up with a supplement. There are also those who constantly monitor their levels with tests and they take in supplements as a precautionary measure. However, the point of getting your nutrients from your food is reiterated.

There are several myths associated with being vegan. One of them is that vegans run a much higher chance of suffering from Vitamin B12 deficiency. The fact is that deficiency of this vitamin is very rare. Even in this, there are two ways in which a deficiency will manifest itself. The first is mal-absorption. This could be because of illnesses related to the digestive system and which have affected the stomach and intestines. In this form, a lack of Vitamin B12 is not the issue and it is introduced into the system with injections. The lesser occurring type of B12 deficiency occurs very rarely and is a direct result of people not consuming any foods that provide them with the vitamin. Since the possibility of this is very rare, the occurrence of the deficiency in this way is seldom seen.

All said and done, a slight excess of this vitamin will not cause you any bodily harm. If you are one of those who consume supplements as a precautionary measure, then you should know some details. A B12 supplement of 10 micrograms or a little more taken on a day to day basis will fulfill your daily requirement of B12. This is the best way to space things out rather than consuming one high dosage tablet. An intake of 2000 micrograms of B12 once a week will also constitute a good intake. Remember to chew your B12 tablet or allow it to dissolve on your tongue to improve its absorption into your system. Store your B12 supplement tablets in an opaque unit. As with anything else, an excessive intake of B12 is not really advised. Though adverse side effects have not been reported, it would be best to avoid an intake that exceeds 5000 micrograms per week.

The first thing you should do is go to your doctor for some blood tests that will tell if your B12 level is low. If it is, it may very well be causing you to be tired and B12 administered by your doctor (not given to yourself). Any time anything is injected into a body there is the risk of infection. Not being properly trained in the technique only increases the chances of something going wrong.

Some people take vitamin B12 in tablet form and even though the stomach does not absorb B12 that well it may help if you are truly low in the vitamin. Keep in mind though that excess B12 is excreted in your urine so if you do not need it you are flushing your money down the toilet. Some people who take B12 will swear it gives them more energy but for the most part it is a placebo effect. Taking B12 supplements in reasonable amounts will not kill you but they will not do anything to help you either.

Protein can be found in many sources such as eggs, dairy products, and soy products. Soy items like tempeh and tofu are often used in vegetarian and vegan cuisine. These animal free products are high in protein and an excellent meat replacement. Raw nuts, uncooked seeds, and beans have proper amounts of protein for vegetarians. Morningstar and Boca food items, found in the freezer section of the grocery store, are made to be meat replacements. Veggie burgers, veggie dogs, and other substitutes provide good protein for those living a meat free life.

Vitamin B12 is found in meat, eggs, and dairy products. Vegetarians who eat those items should be receiving the correct amount of B12 in their diet. If those foods are not eaten, it will be necessary for the vegetarian to take daily supplements. A multivitamin is always recommended. Additionally a 1000 microgram B12 tablet will be helpful. Nutritional yeast, found in health food stores are a good source of B12 vitamin. Many meat substitute products are fortified with vitamin B12.

Those choosing to live a vegetarian or vegan lifestyle and are worried about their B12 levels should consult a doctor who will order a B12 blood test. If the levels are deemed considerably low, the doctor may prescribe B12 injections.

Vitamin B12 is part of the Vitamin B group. For most non-vegetarians, this vitamin is easily absorbed into the body from meat, eggs and dairy products. For vegetarians, eggs can be a primary source of Vitamin B12 as the egg yolks are significantly rich in a variety of nutrients. Vegans however, who do not eat even eggs will have to turn to fortified foods for their dose of Vitamin B12.

There has been a constant debate on whether it is necessary to eat the yolk along with the egg white. Many people do not like the consistency of the yolk while many others are worried about their levels of cholesterol. However, it is a fact that eggs are essentially an ideal source of vitamin B12. The major role of this vitamin has also been to convert homocysteine into safer molecules. Researches on the benefits of eggs have shown that the egg white has a tendency to inhibit the absorption of Vitamin B12 in to the system whereas the egg yolk is friendlier. It has been seen that this is a result of differences in the binding proteins of egg whites and egg yolks. If you want to go by a simpler logic, there is definitely more B12 in the egg yolk since a baby chick lives off of the yolk and this is where all the nutrients are present.

Further supplementing this is the fact that the egg yolk contains 91.7 per cent of your daily needs in terms of nutrients that are inclusive of B12. So if you choose not to eat the yolk and have only the white, then you will have to look at supplementing your diet with some nutritional yeast.

There is a great deal of misinformation with regards to the nutritive value of egg whites versus egg yolks. The yellows of the egg are loaded with B12 vitamins, minerals, Vitamin A, Folates, Choline, Lutein and much more. The egg whites pale in comparison. For the protein in egg whites to have a positive effect on us, they need to be balanced out with the amino acids from the yolk. If one were to analyze the egg yolk you will see that it contains more than 90 per cent of basic nutrients as well as every possible fat soluble Vitamins of A, D, E, and K. All this is in addition to essential fatty acids.

The next question that arises is the best way to eat your eggs. There are several ways to do this. Having them fried or as omelets may not be too good from the oil point of view. However, there are one calorie spray oils that you can use. Scrambled is a good way to have them, but keep the milk away if you are on a low carb diet. Having your eggs poached or boiled is the ideal way considering that they are not overly exposed to heat and retain almost all their goodness. Cooking eggs at very high temperatures can convert the fat in them to trans-fats which are not good for you.

For vegetarians who eat egg, getting their quota of B12 is not an issue. The problem arises with vegans who believe it would be better to take B12 supplements that go against the code of being a vegan. There are several vegan foods that are fortified with B12. Just as any other human being a vegan will require this to enhance the growth of red blood cell, strengthen the immune system and keep anemia at bay.

It is of vital importance that women who are expecting or who are feeding infants as well as children get their share of B12 in their diet. If you are dependent on food that is fortified, then check the labels to ascertain the ingredients before you actually start taking it. Some other sources of vitamin B12 for the vegan are fortified soy milk, fortified meat analogues, and supplements. Vegans can use supplements that specifically do not use any animal products.

Despite everything that science and research says, you should know that ingesting a little more than you should of B12 is not harmful in any way. Should you depend on supplements as a health precaution then there are certain tips you need to be aware of. If you like to take things in moderation then a B12 supplement of 10 micrograms or even slightly more can be taken daily. This will work well for you to get your necessary amount of B12. If you would rather take the occasional pill, then get one that has a higher dosage. This means you take it once a week.

Remember that if you get around 2000 micrograms of B12 once a week, you are good. B12 tablets are best chewed on so that the process enhances the absorption into your body. Leave the tablet on your tongue and allow it to dissipate on its own. All B12 medication has to be stashed away in clean, translucent containers. While a little extra of B12 will not really harm you, too much of anything can cause side effects. Studies have shown that more than 5000 micrograms a week is not really going to help you in a positive way.

Most staunch vegans follow an extremely planned diet. This is necessary considering that they do not take in anything that is animal based or from an animal. If the diet has been planned well, it is obvious that you would have taken your sources of B12 into consideration. Supplements in such a case will not be a necessity. However, if you are of the opinion that you have not got all that you need in a particular day’s meal you could rely on a supplement to fulfill your requirements for the day. If you are one of those vegans who constantly checks on the levels of nutrients in your body and takes in supplements accordingly then moderation is the key. But one point that has to be understood is that nutrients like B12 are best taken from natural sources, in other words – food.