Vitamin B12

Vitamin

Critical for plant-based dieters to supplement; deficiency causes elevated homocysteine and increased oxidative stress

Food Sources

Foods that contain Vitamin B12.

Nutritional yeast
Nutritional yeast can provide B12 for those on a plant-based diet (Donaldson 2000)
Source: How Not to Die
Eggs
Eggs are rich source for high biological value protein, as well as vitamins and minerals such as folic acid, vitamin B12, vitamins E and D, selenium, choline, zinc
Source: Nutrition, Food and Diet in Ageing and Longevity
Salmon
Source: The Longevity Diet
Anchovies
Source: The Longevity Diet
Sardines
Source: The Longevity Diet
Cod
Source: The Longevity Diet
Almond Milk
Supplemented with vitamins B12, B2, and D
Source: The Longevity Diet
Mackerel
Smoked mackerel is a flavorful ready-to-serve protein that is packed with vitamins B12 and D and iodine
Source: The Young Forever Cookbook
Bison
It's loaded with vitamins B12 and B6, zinc, iron, and two essential fatty acids, omega-3 and omega-6
Source: The Young Forever Cookbook
Lamb
vitamins B12 and B6, which aid in a healthy nervous system and metabolism
Source: The Young Forever Cookbook
Turkey
Ground turkey is a delicious, affordable lean protein and an excellent source of vitamin B12 and niacin
Source: The Young Forever Cookbook
Mussels
Mussels are impressively nutritious: high in protein, vitamin B12, iron, and omega-3 fatty acids
Source: The Young Forever Cookbook
Scallops
Scallops are a great source of lean protein, vitamin B12, zinc, selenium, and anti-inflammatory omega-3 fatty acids
Source: The Young Forever Cookbook

Health conditions that Vitamin B12 may influence, based on research.

Oxidative Stress
Even subclinical B12 deficiency associated with increased oxidative stress; critical for plant-based eaters | Vitamin B12 deficiency related to increased oxidative stress; B12 important for vegetarians to supplement
Source: How Not to Age
Cognitive decline
This process has a vital role in the prevention of amyloid and tau protein accumulation, which lead to cognitive decline.
Source: Nutrition, Food and Diet in Ageing and Longevity
Cardiovascular Disease
Low vitamin B12 levels were found to increase blood pressure, contributing to cardiovascular diseases. A decrease in B12 concentration can result in hyperhomocysteinemia.
Source: Nutrition, Food and Diet in Ageing and Longevity
Stroke
A decrease in vitamin B12 concentration can result in hyperhomocysteinemia, which could quadruplicate risk of stroke due to atrial fibrillation in elderly patients.
Source: Nutrition, Food and Diet in Ageing and Longevity
Bone Fracture
Evidence suggests that suboptimal levels of B12 can raise homocysteine which is associated with the risk of bone fractures.
Source: Nutrition, Food and Diet in Ageing and Longevity
Sarcopenia
Insufficiency of vitamin B12 and folate is a risk for decreased muscle strength, which increases the risk of falling and fractures.
Source: Nutrition, Food and Diet in Ageing and Longevity
Osteoporosis
Nutrients with a proven benefit include vitamin B12.
Source: Nutrition, Food and Diet in Ageing and Longevity

Premature Hair Graying
B12 deficiency is a rare reversible cause of hair graying; hair can repigment after B12 repletion
Source: How Not to Age
Cognitive decline2500 mcg cyanocobalamin/week or 250 mcg/day
A regular reliable source of vitamin B12 is critical for anyone eating a plant-based diet. Deficiency can cause paralysis, psychosis, blindness, and death.
Source: How Not to Die

Cognitive decline
Critical for detoxifying homocysteine; deficiency in vegans can raise homocysteine to dangerous levels
Source: How Not to Age

How Vitamin B12 works at a cellular level.

PromotesImproves collagen synthesis
Vitamin B12 studied for effects on collagen formation and wound healing
PromotesReduces homocysteine levels
Vitamin B12 (together with folate) is involved in the prevention of chronic diseases associated with ageing through the methylation of homocysteine.
PromotesLowers homocysteine
B6, B12 and folate act together to suppress homocysteine concentrations
PromotesDNA methylation

Recipes featuring foods that contain Vitamin B12.