- B12
B12 has gained popularity in recent years as a weight loss tool but still remains to be a deficient vitamin in many Americans.
You may see this vitamin that aids in blood formation as well as, brain and nerve function, on labels as cobalamin.
Although B12 is necessary for your body to function, it is not produced physiologically, so you must get your intake from food or supplements.
Animal products are the highest contributor of B12, but it is possible to get it from plant sources such as Nori seaweed and tempeh.
According to a study published by Dr. Pawlak et al in PubMed, a shocking 80-90% of vegans and vegetarians are B12 deficient.
While these specialized diets do offer tremendous health benefits such as decreased risk for heart disease and weight management, they need to be supplemented with a quality B12 source.
The best form of B12 is methylated b12 (Methylcobalamin). This is especially important for people who have trouble absorbing b12, like those with the MTHFR gene mutation.
There are some people that are lacking a protein called the intrinsic factor that is needed to absorb vitamin B12. These individuals will need higher doses of B12 to regulate body functions.
Being deficient in this water-solvable vitamin produces symptoms of impaired brain function and elevated homocysteine levels.
You can get your daily dose of B12 with shellfish, meat, eggs, and supplements. Don’t worry about getting too much, because you will just expel any excess through your urine.