What foods contain vitamin B12? Foods to quickly replenish a B12 deficiency
|
|
Leesduur: 8 min
Vitamin B12 plays an important role in various bodily functions, such as the normal functioning of the nervous system and immune system. However, many people don't get enough B12, which can lead to symptoms like fatigue and difficulty concentrating.
The good news is that by eating the right foods, possibly in combination with supplements, you can easily replenish a vitamin B12 deficiency.
In this article, you'll discover where vitamin B12 is found, and I'll share a practical step-by-step plan with you to help you replenish your vitamin B12 supply.
A vitamin B12 deficiency can cause fatigue and concentration problems, especially in vegetarians, pregnant women and the elderly.
Sufficient animal products and possibly supplements, especially sublingual variants, support a rapid replenishment of the B12 supply.
Regular check-ups, sufficient stomach acid and healthy digestion promote absorption and help prevent complaints.
Table of contents
Vitamin B12 Deficiency Deficiency in the elderly How do you recognize a vitamin B12 deficiency? Foods with a lot of vitamin B12 1. (Beef) Liver 2. Smoked Mackerel 3. Raw Herring 4. Grass-fed Beef (Organic) 5. Mozzarella 6. Boiled Egg B12 in plant-based foods (pseudo vitamin B12) Step-by-step plan to quickly replenish vitamin B12 deficiency Step 1 - Start with a vitamin B12 course Step 2 - Take sublingual B12 (melting tablets) Step 3 - Analyze your diet and make adjustments Step 4 - Work on the health of your digestive system Step 5 - Get tested regularly by your doctor Vitamin B12 supplements
The vitamin B12 deficiency
Vitamin B12 deficiency is often associated with strict vegetarians. But what many people don't realize is that women of childbearing age, pregnant women, and the elderly are also at greater risk of deficiency.
Recent research shows that 14% of women of childbearing age have low dietary B12 intake. Even when they take supplements, 10% are still deficient. (1)
This is surprising, as more and more people are using B12 supplements. A possible explanation is that the supplements aren't always effective enough or aren't taken in the right amounts.
Deficiency in the elderly
Older adults are also at risk because, as we get older, we absorb vitamin B12 less effectively. This means you need more!
Unfortunately, people in this age group are often unaware of this, as a survey at the 50plus fair showed. A whopping 54% of respondents were unaware of this , and men in particular (62%) are unaware of this. (2)
How do you recognize a vitamin B12 deficiency?
A vitamin B12 deficiency can cause vague and varied symptoms, such as:
- Fatigue
- Concentration and memory problems
- Tingling in hands or feet
- A pale skin
- Weakness in your leg muscles
- Coordination disorders (3)
Because these symptoms also occur in other conditions, a deficiency is sometimes only recognised at a late stage.
Do you belong to one of the risk groups? Then it's especially important to pay attention to your B12 intake. This can be achieved by enriching your food with B12-rich products or by taking supplements.
But where is vitamin B12 actually found?
Foods rich in vitamin B12
If you eat animal products daily, you generally get enough B12 quite easily. This vitamin is found in most meat, fish, and dairy products.
Below you will find a handy overview of the 6 best B12 sources, per realistic serving: (4)
1. (Beef) Liver
- Men and women over 18 years old - 2625% of the RDA per 75 gram serving
- Pregnant women - 2227% of the RDA per 75 gram serving
Beef liver is an absolute B12 champion. With over 2600% of the RDA per serving, it's by far the richest natural source. This is because B12 is stored in the liver of animals.
Note : Although extremely nutritious, it is recommended to eat in moderation during pregnancy due to its high vitamin A content.
2. Smoked Mackerel
- Men and women over 18 years old - 364% of the RDA per 100 gram serving
- Pregnant women - 309% of the RDA per 100 gram serving
Mackerel not only offers a generous dose of B12 but also contains healthy omega-3 fatty acids. The smoked variety even provides more than the RDA in a single serving. This makes it an easy and tasty choice for those looking to get enough B12.
3. Raw Herring
- Men and women over 18 years old - 348% of the RDA per 75 gram serving
- Pregnant women - 295% of the RDA per 75 gram serving
Herring, like many oily fish, contains a good dose of B12 as well as healthy fats and vitamin D. Ideal for those who want to get their B12 intake naturally.
4. Grass-Fed Beef (Organic)
- Men and women over 18 years old - 115% of the RDA per 100 gram serving
- Pregnant women - 98% of the RDA per 100 gram serving
Grass-fed beef often contains more vitamin B12 than meat from grass-fed animals. This is because they ingest bacteria from the grass and soil while grazing. These organisms help produce B12 in the animal's body.
5. Mozzarella
- Men and women over 18 years - 76% of the RDA per ball (125 grams)
- Pregnant women - 64% of the RDA per ball (125 grams)
Mozzarella contains a modest amount of B12 and is also a great option for vegetarians. It's also rich in calcium and protein.
6. Boiled Egg
- Men and women over 18 years old - 27% of the RDA per egg
- Pregnant women - 23% of the RDA per egg
Eggs contain less B12 than meat and fish, but are a good option for vegetarians. The B12 is mainly found in the yolk. Eggs also provide valuable proteins and fats.
Good to know : You don't need to worry about getting too much vitamin B12, even if your diet contains significantly more than the RDA. Your body only absorbs what it needs and excretes the rest. Therefore, no upper safe limit has been established. Even at high doses, no harmful effects are known.
B12 in plant foods (pseudo vitamin B12)
Some plant foods, such as algae (e.g. spirulina) and fermented products, contain a substance similar to vitamin B12.
This is often called pseudovitamin B12 or B12 analogs . Although its structure is similar to real B12, our bodies cannot effectively utilize this form.
We can absorb and utilize the biologically active forms of B12 (such as methylcobalamin and adenosylcobalamin). However, these are mainly found in animal products .
It is therefore important for people who eat a plant-based diet to obtain B12 through fortified foods or supplements.
Good to know : There is some evidence that B12 analogues compete with the absorption of real B12, potentially increasing the risk of deficiency. However, this effect is not fully proven and seems particularly relevant in people who eat little or no animal products.
Step-by-step plan to quickly replenish vitamin B12 deficiency
A vitamin B12 deficiency can cause all sorts of unpleasant symptoms, but fortunately it is possible to quickly replenish a deficiency and get your energy levels back up.
In this step-by-step plan, I'll explain exactly how to do this, so that you see results quickly and your B12 levels remain stable in the long term.
Follow the steps below for an effective solution!
Step 1 – Start a vitamin B12 treatment
A 1 to 3 month course of high-dose B12 supplementation will help to quickly restore your levels.
If you have a vitamin B12 deficiency, a high dose is necessary because your body doesn't always absorb enough B12 from food or standard supplements. An intensive course of treatment helps your body build up a supply , which reduces symptoms more quickly.
After this first phase, you can switch to a maintenance dose to keep your B12 levels stable.
Step 2 - Take sublingual B12 (melting tablets)
Some people have difficulty absorbing B12 because they don't produce enough intrinsic factor . This is a protein produced in the stomach. It's necessary for B12 to bind and be absorbed in the small intestine.
Without sufficient intrinsic factor, B12 is hardly absorbed from food or common supplements.
To quickly replenish this deficiency, it's important to take sublingual B12 . This is an active form of B12 that you dissolve under the tongue . This way, the vitamin is absorbed directly through the oral mucosa, bypassing the stomach.
Step 3 – Analyze your diet and make adjustments
The B12 supplement is a quick fix, but for a sustainable approach, you need to adjust your diet. So, take a critical look at your eating habits.
B12 is mainly found in animal products such as meat, fish, eggs, and dairy. If you eat little or no animal products, you are more likely to have a vitamin B12 deficiency.
And even if you do eat animal products, digestive issues, such as low stomach acid or intestinal problems, can interfere with B12 absorption.
By adjusting your diet, you can prevent B12 deficiencies in the long term.
Step 4 - Work on your digestive health
Healthy digestion is crucial for vitamin B12 absorption. The intrinsic factor plays a role in this, but did you know that your stomach acid is also important for B12 absorption?
If you don't produce enough stomach acid , your body has more difficulty absorbing B12 from your diet. This can be due to, for example, age and the use of antacids. (5) (6)
You can help your stomach produce more acid with these tips:
- Tip 1: Relax regularly – Stress inhibits the production of stomach acid, so make sure you relax sufficiently.
- Tip 2: Avoid sugar and fast carbohydrates – These disrupt the acidity of your stomach and hinder the production of stomach acid.
- Tip 3: Try apple cider vinegar or lemon juice – A little before a meal can help your stomach produce acid.
Step 5 – Get tested regularly by your GP
A B12 deficiency can develop slowly and cause vague symptoms, such as fatigue or difficulty concentrating. By having your blood levels checked regularly, you can intervene in time and prevent deficiencies.
If your levels are too low, your doctor can advise you on dietary changes, supplements, or possibly injections. This will help maintain your energy levels and overall health.
Vitamin B12 supplements
Do you have a vitamin B12 deficiency? Then it's important to quickly replenish it with a good supplement while adjusting your diet.
Choose a high-quality and effective B12 supplement by paying attention to the following points:
- Contains bioactive forms – Methylcobalamin and adenosylcobalamin are best absorbed
- In the form of melting tablets – Especially for intestinal problems, because they are absorbed through the oral mucosa
- With vitamin B6 and folic acid – This aids absorption and supports the nervous system and energy levels
- No artificial additives – For example, choose a product that uses Stevia instead of sugars
How to get the most out of your B12 supplement!
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Ter Borg, S., De Jong, M. H., & RIVM. (2023). Nutritional status research by the RIVM. In RIVM letter report 2023-0319 (pp. 2–67) [Report]. National Institute for Public Health and the Environment. https://doi.org/10.21945/RIVM-2023-0319
- Admin. (2020, October 28). Over-50s insufficiently aware of the risks of vitamin deficiencies | NPN. NPN Info. https://www.npninfo.nl/nieuws-en-persberichten/nieuwsbericht/50-plussers-onvoldoende-bewust-van-risicos-vitaminetekorten/
- Nutrition Center. (nd-b). Vitamin B12 (cobalamin). https://www.voedingscentrum.nl/encyclopedie/vitamine-b12.aspx#blokwaarvoor-heb-je-vitamine-b12-nodig
- Netherlands Food Composition Database (NEVO) | RIVM. (nd-b). https://nevo-online.rivm.nl/
- Eusebi, L. H., Black, C. J., Howden, C. W., & Ford, A. C. (2019). Effectiveness of management strategies for uninvestigated dyspepsia: systematic review and network meta-analysis. BMJ, l6483. https://doi.org/10.1136/bmj.l6483
- Mumtaz, H., Ghafoor, B., Saghir, H., Tariq, M., Dahar, K., Ali, S. H., Waheed, S. T., & Syed, A. A. (2022). Association of Vitamin B12 deficiency with long-term PPIs use: A cohort study. Annals Of Medicine And Surgery, 82. https://doi.org/10.1016/j.amsu.2022.104762
Gerelateerd product
B12 Premium
€19,95
