Some say that living wholly on a plant-based diet would deprive one of Vitamin B12. Others, on the contrary, insist that the human body is able to produce its own needed Vitamin B12. What's the truth? Thanks for sharing the facts you have found and your opinion.
The world of micronutrients still has many gaps, and the specific case of vitamin b12 is particularly complex given the clinical importance of its levels, which are low, but also high. In this sense, in complement to the debate question, I want to share with you the following manuscript detailing the aspects associated with high levels of vitamin b12.
Article Hipervitaminosis B12 una mirada desde la atención primaria
Opinion doesn't equate with "truth", Effah. Obviously, look to well-conducted trial studies and Systematic Reviews that include meta-analyses. Then you'll at least have the latest distillation of evidence, which (like the rest of science) tends to evolve rather than stay static. So 'the truth' will remain elusive, I suspect.
In advance an apology for my typing errors, I am learning this language and I help myself with the google translator.
My opinion is based on the HARPER book. ILLUSTRATED BIOCHEMISTRY
28th edition. I know it's an outdated book, but that's what I'm counting on right now.
According to this book, for vitamin B12, he mentions that the only way to get it is by consuming food of animal origin, as the main source. This would leave aside the idea that the production of B12 in the human body would be enough to maintain the minimum levels that are needed to help us carry out metabolic functions correctly.
greetings from Mexico.
"The term "vitamin B12" is used as a generic descriptive term for cobalamins, corrinoids (compounds containing cobalt and possessing the corrin ring) that have the activity of the vitamin. Some corrinoids that are growth factors for microorganisms not only lack vitamin B12 activity, but may also be antimetabolites of the vitamin. Even when it is synthesized exclusively by microorganisms, for practical purposes vitamin B12 is only found in foods of animal origin; there are no vegetable sources of this vitamin. This means that strict vegetarians (vegan) are at risk of vitamin B12 deficiency. The small amounts of vitamin formed by bacteria on the Fruit surface may be adequate to meet the requirements, but vitamin B12 preparations manufactured by bacterial fermentation are available (Murray et al., 2010)."
Bibliography
Murray, R., Botham, K., & Rodwell, V. (2010). Harper. McGraw-Hill Interamericana.
Some useful information for Dietary Reference Intakes:
https://www.ncbi.nlm.nih.gov/books/NBK114302/#ch9.s71
and, pathways:
Article Microbial production of vitamin B12: A review and future perspectives
Dear Effah Kwaku Korsah cited below is a website which might give you an answer to your question.
https://healthyeating.sfgate.com/human-body-produce-vitamin-b12-8409.html
Humans cannot produce B12, their colon flora can do it but we do not absorb this colon produced B12.
These publications might be helpful for you, Effah.
https://veganhealth.org/vitamin-b12/
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Article Vitamin B12 among Vegetarians: Status, Assessment and Supplementation
Humans cannot produce vit B12, it is essential to obtain from diet. Vegetables pretty much don't contain vit B12 at all therefore vegetarians are generally more at risk of developing vit B12 deficiency. Only if they know and consume enough mushroom they might be able to obtain minimal amount of vit b12.
Mushrooms don't produce vit b12, but microorganisms live on the fruiting body of the mushrooms do, so you can indirectly obtain vit b12 by eating mushrooms. BUT IF YOU WASH YOUR MUSHROOM PRIOR CONSUMPTION YOU WILL LOSE THE LAST BIT OF PRECIOUS VITB12.
But having said that, you will have to eat quite a lot of mushrooms to achieve the RDA intake of 2.4 mcg/day for adults, as 100g of shiitake mushroom generally contains about 5.61mcg only.
Neetu, I am grateful for your answer and I want to know more about those green leafy vegetables that you know contain B12. Thanks.
A lot of of insightful information from Jeffrey. These are intriguing to me. I'm still reading and I want to know more. I hope to come to some good conclusion and educate accordingly. I'm really appreciative of your time and efforts.
1. Vitamin B12 is function as a coenzyme in protein metabolism in synthesis of nucleic acids e.g. DNA and RNA. Bone marrow made up, where the red blood cells are formed. Nerve tissue, where vitamin B12 is involved in the breakdown of certain fats. Vitamin B12 acts indirectly on red blood cell formation through the activation of Folacin coenzyme.
As many of us must be aware that, humans cannot produce vit B12, it is essential to obtain from diet. Green leafy vegetables pretty much don't contain vit B12 at all therefore vegetarians are generally more at risk of developing vit B12 deficiency. But consuming enough mushroom they might be able to obtain minimal amount of vit b12.
Vitamin B12 (cobalamin) is a water-soluble vitamin that plays a role in the metabolism of all human cells. It is a cofactor in DNA synthesis as well as the metabolism of fatty acids and amino acids. It is required for the formation of red blood cells and DNA. It also plays an important role in the formation and function of brain and nerve cells. Scientists are now concentrating their efforts on Vitamin B12, which is thought to help people live longer.
https://www.timesnownews.com/health/article/vitamin-b12-longevity-the-key-to-living-a-healthier-longer-life/742350
Kindly check the following RG link, it includes many valuable peer opinions and resources that may be very useful in relation to this discussion:
https://www.researchgate.net/post/Vitamin_B12_and_Longevity_Is_it_the_key_to_Live_a_longer_healthier_life_And_are_there_signs_of_a_lack_of_this_vitamin_in_the_body
Vitamin B12 or cyanocobalamin (cobalt contained in corrinoid ring structures) is a component of several coenzymes like that of folic acid and also shares and complements the functions catalyzing the same set of metabolic reactions. In the quest for finding the reasons for ―pernicious anemia‖, it was discovered to be the ‗extrinsic factor‘ necessary to react with the ―intrinsic factor‖ of stomach to be absorbed and thereby prevent the disease. Along with folate derivatives, Vitamin B12 coenzymes are involved in one carbon metabolism and ultimate synthesis and transfer of methyl groups essential for the synthesis of nucleic acids and proteins. Recent FAO/WHO Consultation on B12 requirements recommended an intake of 2.4 μg/d for adult and 2.6 and 2.8 μg/d for pregnancy and lactation, respectively. The recommendations reflected the estimated average requirement based on the intake by general populations subsisting mainly on animal foods, in contrast to predominantly vegetarian foods that Indians consume. In view of the differing criteria, the present ICMR Committee also retains the earlier recommendation.
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