Vitamin B12: The Missing Link in the Vegan Diet?

Vitamin B12 always seems to sneak into  conversations about the viability of a raw vegan diet. Produced by bacteria that live in the digestive tracts of livestock, Vitamin B12 is  present in the muscle meats of these animals. So it would seem that meat eaters reap the benefits.  But the fact is that plants have vitamin B12 too – or shall I say, organic and wild plants do. Whether we’re getting it or not, is a different story.

It’s All About the Soil…

Many take it for granted that simply eating raw fruits and vegetables means you have a healthy diet. And it certainly might present a better option than the alternative. But fruits and vegetables by themselves are not necessarily  vitamin rich; they are wholly dependent on the soil or medium in which they grow. This is where their roots absorb the vitamins and minerals that make up their nutritional content. Most vitamins are made by bacteria within the soil food chain that also includes organic material, fungi, mites,, worms etc. It is a delicate symbiotic relationship between all these players that ensures soil health. Ultimately, it’s also what accounts for the health and nutrient availability of the plants we eat. And that’s what passes on to us!

There is an enormous difference between the soils of the 1940’s and now. 1942 marked the year that chemical manufacturers started introducing leftover World War II chemical weapons as pesticides and fertilizers. It’s what we’ve been using ever since. On a grand scale. Continued use of these toxic chemical compounds resulted in sterilizing the beneficial bacteria in our agricultural soils. Sure, they killed the pests but they killed all the good guys too! Nature was thrown completely out of sync.

That’s why we are not finding Vitamin B12 in industrial grown produce. And since Vitamin B12 was only discovered in the 1950s, everyone was virtually clueless as to the damage that was being done. No one could predict what the ultimate effect would be on the collective health of the population.

Organic is Key to maximizing nutrient density

Eating organic has, only recently, become a trend. It stemmed largely from the revolt against GMOs. All of a sudden a collective lightbulb flashed on. Many of the foods we thought were good for us, were potentially dangerous and the use of chemical pesticides and fertilizers was detrimental to our environment and our health. The larger percentage of agricultural soil in the United States contains only about 2% of organic matter( which, in a nutshell, is anything that rots). This soil would technically be considered ‘dead’.

Unless organic matter is consistently re-introduced into the soil via compost, there is a great deal more missing in terms of nutrients than just Vitamin B12. Therefore, if you are intent on maximizing the health benefits of a raw vegan diet, you’d better be buying your produce from local farmers markets or organic growers.  Those are the guys that use compost to amend and strengthen their soils; everything is going to be healthier. As a vegan, you may also wish to verify that the compost used does not contain animal products. Make friends with our farmers!

B12? It’s In There!

Prominent raw foodist, Viktoria Boutenko, made an interesting discovery. She observed that raw foodists who didn’t wash their organic produce prior to eating it, did not suffer from deficiencies in Vitamin B12. Those who vigilantly cleaned their fruits and vegetables did. An odd little observation . But it confirms the idea that there is vitamin B12 in soil. Yet, because we’ve become hyper-paranoid about washing our produce, we;re actually washing off the good stuff attached to it.  Now, naturally, if you don’t know where your produce is coming from, you’ll want to wash it! However, if you can buy your produce from a known source then you can be a little more relaxed about ‘disinfecting’ your vegetables. Perhaps, in turn, you’ll receive more of their benefits.

When in Doubt, Cheat a Little

Certainly, the best way to know your food, is to grow it yourself. Even in cities we are moving more consciously in that direction. Across the board, organically grown produce is higher in vitamins and minerals than conventionally farmed produce.

Getting the majority of your nutrients from fresh, whole food is something to strive for. But if you’re concerned about getting the right amount of vitamins and minerals in your diet, it’s not against the rules to take a supplement. Spirulina and seaweed can also be taken as both contain Vitamin B12 analogues; up to three tablespoons a day is an excellent dietary supplement. Spirulina is great in a morning smoothie. And there’s always nutritional yeast.

Vitamin B12 Deficiency Isn’t Just About Vegans

One thing is certain: many studies support the case that Vitamin B 12 is deficient in most raw and vegan diets. But don’t feel bad. Because the real problem suggests that it’s not so much that Vitamin B12 isn’t available but that more people have issues with Vitamin B12 absorption. Meat-eaters too! Leaky gut is one of the more prevalent health issues today that prevents Vitamin B 12 from being absorbed. It’s ironic that leaky gut is attributed to eating foods that are processed or chemically ’treated’, antibiotics, alcohol and chronic inflammation. All of these cause damage to the intestinal lining, allowing ‘waste; to leak out into the bloodstream.. This is not something that affects a lot of vegans. Veganism is the ultimate anti-inflammation diet!

The bottom line is, however, that you do not want to be deficient in this vitamin. Vitamin B 12 protects the nervous system and overt Vitamin B 12 deficiency can cause serious damage including blindness, deafness and dementia. Because it is also responsible for the health of the digestive system; a lack can cause problems with digestion.

Side Effects We Can Do Without

In mild cases of Vitamin B 12 deficiency the more common side effects include upset stomach, diarrhea and nausea, a feeling of the body being swollen, headache and joint pain. More serious side effects can include heart issues, muscle pains and cramps, weakness, itching and weight gain. Not to mention persistent thirst, coughing or wheezing, fatigue, confusion or dizziness. Redness, swelling or tenderness of the arms and legs can also occur. Sounds like those lists in pharmaceutical commercials. The things you could get on top of what you actually have if you take that drug.  As if what was originally wrong with you wasn’t bad enough. 

 In the elderly Vitamin B 12 deficiency actually makes doctors suspicious of Altzheimers. If you’re older, pregnant or rearing a vegan child, be aware that these groups are at special risk for deficiency. It doesn’t take a great deal of Vitamin B 12 to satisfy the minimum daily requirement. About 2.4 micrograms for anyone over the age of 14.

So, put aside the paranoia and do what needs to be done to insure that you are getting what you need. Don’t let a lack of Vitamin B 12 stand between you and the ultimate health you are striving for.