Whether you are experiencing some of these symptoms or all of them, you are not alone. These are classic symptoms of vitamin B12 deficiency. B12 is essential for your brain, nervous system, and blood cells to all work properly. Vitamin B12 is abundant in high-quality animal protein, especially grass-fed/pastured beef liver. According to Paul Pitchford in Healing with Whole Foods, a large intestine produces large amounts of vitamin B12, unfortunately it's the small intestine that absorbs it, so by the time it travels through your gut, it becomes compromised. According to Pitchford, since most people's digestive tracts are their weak spots, most people need to supplement B12.
Initially a B12 deficiency presents itself as a feeling of fatigue, upset stomach, indigestion. Other symptoms include pale skin, numbness in the fingers and toes, heart palpitations, anorexia, infertility, moodiness, paranoia, and other personality changes. Because the liver can store B12 for 3-6 years, a deficiency doesn't always present itself until the stores are depleted. Also, because folic acid and B12 have similar functions, sometimes it masks the true deficiency. Pitchford cautions that many people who eat a diet high in health whole grains, leafy greens, and vegetables are still often deficient in B12.
If you've taken birth control pills or antibiotics, consume alcohol, smoke, drink coffee, and have stress in your life, you are depleting your B12 stores. Vegans especially need to supplement B12 because of the lack of nutritional sources in their diet. In addition, if you suffer from leaky gut or any digestive issues, there is a big chance you aren't able to properly absorb the B12 in your food and even in your supplements. As part of my studies, I recently listened to a talk by Brenda Davis, author of Becoming Raw - the Essential Guide to Raw Vegan Diets (2010). She mentioned that we only absorb about .5%-1% of the B12 in our supplements and she recommends either taking 1,000 mcg twice a week or 29 mcg twice daily from supplements in addition to what you get from food. In comparison, the NIH recommends 2.4 mcg a day.
One of my favorite supplements of B12 is Chlorella and my favorite brand is Bright Earth Foods.
Chlorella, an algae, has the highest concentration of chlorophyll of any plant, giving it a deep emerald-green color. Besides containing B12, Chlorella is high in protein, which makes it a great supplement for vegetarians and vegans. It also removed heavy metals, radiation, pesticides, herbicides and PCBs from body tissues. With all of the recent concern about GMO foods, Chlorella is a great supplement to help detox your body from the effects of non-organic food. In addition to supplying B12 and aiding detox, Chlorella has been known to reduce the symptoms of numerous types of cancers, diabetes, low blood sugar, arthritis, AIDS, candida, pancreatitis, liver cirrhosis, hepatitis, peptic ulcers, viral and bacterial infections, anemia, and multiple sclerosis. Bright Earth Foods Chlorella comes in chewable tablets that are sweet, salty, nutty and fun to eat because they make your tongue green. 3 grams of chlorella has 4mcg of B12.
I have been supplementing Chlorella for about 6 months and have noticed significant improvement in my digestive issues and mood. I was taking a different brand before Bright Earth Foods sent me their Chlorella. I like their Chlorella much more. It has a delicious earthy sea flavor reminiescnet of Sea Urchin to me. If you are interested in their product you can find it here: Bright Earth Food's Chlorella.
Besides meats and fish, another source of B12 is nutritional yeast. This is not an ideal supplement for people with a tendency towards dampness and candida overgrowth. It's also important to make sure you are getting a high quality supplement that is naturally and not synthetically produced. If you are sensitive to MSG, like I am, pay attention to how nutritional yeast makes you feel. Personally, it make me very foggy and I can't consume it. If you are not sensitive, it's a great way to add cheesy flavor when you are dairy free.
In summary, if you are experiencing any other the symptoms I've mentioned, consider either testing your B12 levels or supplementing. You may hopefully start seeing improvement in 3-4 weeks. You deserve to feel your best everyday, what are you doing to make sure you do? Comment below, I want to hear from you!
