> helps keep blood and nerve cells healthy, helps make DNA and used for energy production.
> OCP, metformin, excessive alcohol, PPIs and H2-receptor antagonists lower B12 levels.
> synthesised by bacteria. B12 in animal foods is from eating bacterial- contaminated feed.
> deficiency signs: pins and needles, fatigue, sore red tongue, mouth ulcers and weakness.
> pernicious anaemia - deficiency due to malabsorption.
> megaloblastic anaemia - deficiency due to abnormal blood cells.
> Multiple Sclerosis – B12 supports nerve sheaths & neurotransmitter production (dopamine, serotonin).
> deficiency is associated with stomach problems, low pancreatic enzymes, Crohn’s and coeliac disease, and high alcohol.
> animal sources: meat, liver, milk, cottage and feta cheese, organic eggs, fish (esp. sardines, mackerel, and salmon).
> vegans and vegetarians are often low in B 12 and so supplementation is advised. Vegan sources include nutritional yeast, nori and kombu sea vegetables and shiitake & lion’s mane mushrooms.
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