Nutrition

Vitamin B12

NOTE: Nutrition cannot realistically be fragmented, or divided, into its individual nutrients (protein, fat, carbohydrates, vitamins, minerals, etc.). A whole food is exponentially superior to the sum of its measurable nutrients. In speaking of fragmented terms such as “protein,” “carbohydrate,” and “fat,” we must always remember that real food comes in a whole form.

Where does Vitamin B12 come from?

Vitamin B12 is absolutely essential for the healthful functioning of the human body in many ways. This vital nutrient does not come from meat, nor from dairy, nor from eggs. In fact, it doesn’t even come directly from plant foods, but is rather produced by certain bacteria (Pseudomonas and Klebsiella sp.). This is one of innumerable reasons for the immense importance of a healthy microbiome.

Our microbiome is the many microbes, especially bacteria, that live in and on our bodies (“microbiome” basically means “small life community”). Microbes are so small you cannot see them except with a microscope, and they live all through our bodies and on our skin – and that’s a good thing, because our microbiome does many good things for us. We literally could not live without our microbes. Our microbiome detoxifies toxins, prevents the growth of unhealthy microbes (such as candida), helps to regulate hormones and glucose metabolism, and produces many nutrients – including vitamin B12.

Although we do not get vitamin B12 directly from food, we do get it from the microbes that our food feeds. When we eat whole plant foods, the fiber (and resistant starches) that we do not digest continue through our digestive tract to feed our microbiome. As it turns out, our best microbes love fiber, and their metabolism (digestion) produces vitamin B12 for us, which we absorb (Albert, et al). Eating a diet of whole plant foods nourishes not just our own bodies, but also a healthy microbiome.

The soil also has a microbiome, and when the microbiome of the earth is healthy, there is an abundant supply of vitamin B12 in the soil. Root vegetables grown in healthy soil contain significant amounts of vitamin B12 from the healthy bacteria of the soil, and thus can be an excellent food source of vitamin B12 (Robbins et al). Meat and animal “products” are not a good source of vitamin B12 because

Vitamin B12 binds tightly to animal protein and can be difficult to separate and absorb in the body, especially for those on antacids (Rooke).
Farmed animals only have appreciable amounts of vitamin B12 because they are supplemented with it. It would be better to take the supplements ourselves than to get them indirectly through animals (Rooke).

Vitamin B12 comes from a healthy microbiome, whether in our bodies or in the soil. Eating whole plant foods grown in healthy (organic) soil is the best way to obtain sufficient vitamin B12.

Problem with Pesticides

Conventional farming practices, including the use of pesticides, destroy much more than just the pests they target. Unfortunately, the bacteria that produce vitamin B12 are destroyed a victim of these pesticides, such as glyphosate (Aristilde, et al). As a result, modern agricultural practices have given rise to widespread vitamin B12 deficiencies, and the need for vitamin B12 supplementation, in virtually all populations, including farmed animals.

Other than direct exposure to pesticides (such as in farm labor or through well water in farming areas), dietary consumption of meat, eggs, and dairy is by far the most significant source of pesticide exposure because pesticides accumulate in fat (Robbins; Duggan et al; Madej et al). Just another great reason to eat a whole plant foods diet which is naturally low in fat. A diet of whole plant foods (especially organic to further minimize pesticide exposure) creates the optimal environment in which the vitamin B12-producing bacteria may grow in both the soil and in our intestinal tracts, which would naturally be more than sufficient to meet our needs for this important nutrient. However, due to the widespread exposure to pesticides and other environmental toxins, vitamin B12 supplementation may at this time be prudent in addition to a diet of whole plant foods.

RESEARCH

Albert MJ, et al. Vitamin B12 Synthesis by Human Small Intestinal Bacteria. Nature, 283(5749): 781-782, 21 Feb. 1980.

Robbins WJ, et al. Studies on Euglena and Vitamin B12. Bulletin of the Torrey Botanical Club, 77(6): 423-441, Nov. 1950.

Rooke J. Do Carnivores Need Vitamin B12 Supplements? Baltimore Post-Examiner, 30 Oct. 2013.

Aristilde L, et al. Glyphosate-Induced Specific and Widespread Perturbations in the Metabolome of Soil Pseudomonas Species. Frontiers in Environmental Science, 20 June 2017.

John Robbins, Diet for a New America: How Your Food Choices Affect Your Health, Happiness, and the Future of Life on Earth, H J Kramer, Inc. and New World Library, 1987, p. 313-315.

Duggan RE, et al. Dietary Intake of Pesticide Chemicals in the United States. 3. June 1968–April 1970. Pesticides Monitoring Journal, 5(4): 333-341, Mar. 1972.

Madej K, et al. Sample Preparation and Determination of Pesticides in Fat-Containing Foods. Food Chemistry, 269: 527-541, 15 Dec. 2018.