Comparison of the quality and amount of Vitamin B12 in animal versus plant-based foods and whether the gut produces this nutrient in usable form.
Modern dietary propaganda consistently gets it wrong…very VERY wrong…when it comes to the critical nutrient Vitamin B12.
The false notions pertaining to proper food sources of B12 have resulted in epidemic numbers of people being deficient in this all-important nutrient. The health consequences of this can be nothing short of devastating over the long term.
Vitamin B12 Deficiency Signs
Deficiency of B12 is extremely dangerous to health and can lead to dementia and even death if not rectified.
Early symptoms include paleness and overall weakness and fatigue. As the anemia caused by B12 deficiency progresses, symptoms can mimic aging.
Thus, some physicians can easily dismiss these signs as a somehow natural or “normal” occurrence.
Later signs include shaky hands or spastic movement in general, sleeping disorders, unsteady gait, incontinence, and memory loss.
Easy bruising is one of the most visible signs. Personality disorders and anger issues can also sometimes manifest.
For those trying to lose weight and using fascia blasting devices to help reduce the appearance of fat, severe bruising can occur.
Nervous system, reproductive, and digestive problems such as depression, tingling hands/feet, stomach upset, constipation (or diarrhea), and difficulties getting pregnant are also warning signs of low B12 status.
Children with B12 deficiency are particularly at risk with permanent damage to development a very real possibility. Growth retardation, delay in motor skill development, and significantly reduced problem-solving, spatial ability, and overall ability to learn are the consequences of low B12 in the developing years.
The real culprit in the B12 deficiency epidemic (by some estimates, about 40% of people are deficient and most are completely unaware of the situation), is the demonization and consequent avoidance of B12 rich foods by a duped public.
B12 High in Animal Foods
The very foods highest in B12, particularly pastured organ meats and fresh eggs, are the very same ones erroneously labeled as unhealthy by conventional nutritional circles. These include:
- liver
- egg yolks
- kidney
- meat (cooking meat only destroys B12 on the surface, not the interior of the meat)
- fish
- shellfish
- dairy products. Note that raw dairy has more B12 than pasteurized. In addition, the milk enzymes that assist with absorbing this nutrient are present in unprocessed dairy.
Ironically, these very same foods were revered by Traditional Societies. The reason is that they imparted vibrant health, vitality, fertility, and healthy babies and children to those that consumed them:
Do Gut Bacteria Produce B12?
Because the original source of B12 in nature is bacteria, some nutritional sources confuse the issue by maintaining that beneficial B12 is synthesized by gut flora in the colon of humans.
While this may be true, the B12 that is produced this way is not in a usable form. The body is able to absorb very little if any bacteria-produced B12 across the walls of the large intestine or colon.
The reason is that the bacteria produced B12 in the gut is not attached to the “intrinsic factor” (IF). This is a special protein that is secreted in the stomach.
B12 must attach to an intrinsic factor protein to be absorbed effectively. This happens when B12 binds with the intrinsic factor that has been broken down by pancreatic enzymes in the small intestine.
The tightly bound B12-intrinsic factor complex then moves through the gut to the Ileum or lower portion of the small intestine. From there, it attaches to cell receptors for absorption.
B12 in Plant Foods
Contrary to claims by the vegan community, usable B12 is not available in algae like clean sources of spirulina or tempeh (a fermented soy product).
The B12 found in these foods is similar to true B12 but not exactly the same thing. The B12 in brewer’s yeast also called nutritional yeast, is due to factory fortification. In other words, it is a synthetic source and not naturally occurring.
Algae Contains B12 Imposter
Studies have indicated that these B12 analogs in algae and tempeh are not bioavailable. Blood levels of the nutrient did not change even after these plant-based foods were added to the diet.
Even worse, these B12 imposters can actually inhibit the absorption of true vitamin B12 as the result of a competitive situation in the digestive system. This puts those that avoid animal foods at an even greater risk for deficiency!
Hindu Vegans without B12 Deficiency
Proponents of the B12 in plant foods myth like to point out that Hindus from India do not seem to suffer from any B12 deficiency despite a diet that includes no animal foods.
However, the discussion conveniently omits that vegan Hindus that move to England quickly develop B12 deficiency symptoms. This is the case even if they continue to follow their Indian diet.
Why?
This is because, in India, the plant foods consumed by vegans include many insects and insect larvae via unprocessed grains.
In England, insects and their residues are completely removed from plant foods before they are consumed. This occurs due to more modern processing methods. This removes the tiny and yet plentiful animal foods serving to preserve the Hindu vegans’ health in their traditional homeland.
Can B12 Supplements Fill the Gap?
It is always best to seek critical nutrients like B12 from food. However, if absorption is not optimal due to digestive issues or restrictive food philosophy, supplementation can become necessary.
The best whole food supplement for B12 is desiccated liver tested to be glyphosate free.
For extremely low B12 status, this is an excellent brand to raise levels rapidly.
The pathways for the uptake of this critical nutrient are very complicated. In addition, common physical issues such as reduced stomach acid, compromised protein digestion, lack of pancreatic enzymes, and autoimmune disorders can cause disruption in the absorption process.
Preventatively, the best approach is plentiful servings of foods rich in B12. This liver and bacon pate recipe is a delicious way to get this sometimes difficult food into your family. This single dietary tweak can easily avoid this common nutrient deficiency by maintaining optimal levels for maximum vitality.
References
(1) Myths of Vegetarianism
(2) Vegetarian Myths
(3) Vitamin B12 Food Sources
(4) Vitamin B12 from Algae Appears Not to be Bioavailable
(5) Vitamin B12: Plant Sources, Requirements, and Assay
(6) B12 Deficiency
Does liver have to be eaten raw to get B12 from it?
There is still plenty of B12 in cooked liver … but raw is awesome .. I would recommend the raw desiccated liver powder from grassfed cows here on my Resources page. A very painless and nutrient dense way to get your B12 (especially for your children if they won’t eat organ meats).
https://www.thehealthyhomeeconomist.com/resources/#supplements
Thanks for your quick reply! I tried a little chunk of raw grassfed liver yesterday (it had been frozen for well over 14 days). It didn’t really taste that bad. I know I could easily stomach frozen raw liver ‘pills’ !! Love you Sarah! Keep up the good work. I really appreciate your honesty even though you get so much persecution. I have watched all your videos and read your blog every day. You have taught me so much! God bless.
That is a great way to get your liver too. I only like liver as pate … can’t handle beef liver. Just too strong tasting but you can take the frozen liver chunks as you describe or the desiccated powder no problem. There is no reason to not incorporate liver into the diet and B12 is so very very important to health. A missing link for many searching for optimal wellness.
i also like to put the liver in my beef or pork patties and cook the former medium rare, so that some of the liver is still on the less cooked side 😉
and thank you for linking to the arguments that vegans made here about B12–i find that i’m less articulate when i’m being challenged and it’s my goal to have studies and info like this at my fingertips so that i can take people on!
oh! the vegans! i worry for them…
Thanks for the info. I had wondered about the B12 produced by bacteria and that found in algae. Vegans are so convinced these are viable sources of B12 that it does make one wonder.
I wonder if you could answer a question for me, though. Liver is so high in B12, is it possible to overdose if you have liver every day? Like if I was taking liver capsules or something? I don’t want to do anything that would stress my kidneys.
Does eating a diet high in B12 help clear up acne? Any ideas on foods that might help clear up acne?
Thanks
Fermented cod liver oil does wonders for the skin! My teenager swears by it 🙂
I am interested in trying FCLO to help with my skin. I’ve never had acne in my life and at age 25 started having a lot of skin problems. I’m almost 30 and still having problems. Anyway, I’m wondering if FCLO replaces fish oil supplements? I take krill oil everyday. Would I stop taking this if I start taking FCLO?
Thanks for the reply Sarah, I was trying to cod liver oil from Green pastures but the order did not go through on the website.
I don’t know about B12 to clear acne but fclo does help clear up acne. My daughter has had terrible acne but when we started taking the cod liver oil she cleared right up. When she forgets to take it her acne comes back but as soon as she takes it again she clears within a couple of days.
My husband, who is a pharmacist, thinks it is the Vitamin A in the FCLO. I never wanted her on the “fake” A products like RetinA because of the scary side effects so I’m happy this works so well for her.
I can also attest to Fermented Cod Liver Oil clearing up my skin problems. It only took 2-3 months to really start working for me and now 1 year + later I haven’t had any problems. Also, I went for a facial the other day (a Christmas gift) and the technician (not sure what her title was) said she had never seen such healthy skin- after she looked at it under her special lights- whatever they were… (Hoping she doesn’t say that to all of her clients 🙂 ). She then asked me what I did and was convinced of the Vitamin A healing my skin and said- well, whatever you’re doing – don’t stop!
We use Cod Liver Oil but not fermented – do you think this makes a difference?
Getting off all processed foods, especially pasteurized dairy, cleared up my son’s acne before we even started taking the cod liver oil.
My kids had really outstanding results by taking vitamin B5 for acne. Also known as Pantothenic Acid. Five hundred milligrams was the largest pill I could find. You will need 1000 to 2000 mg per day. You should notice a difference in your skin after about a month, and then ongoing as you keep taking it.
Animal liver is full of toxins, right? So if you consume the liver then are you also consuming the leftover toxins from the animal?
Also, I know it’s preferable to get bio-available food sources of vitamins, but might it be beneficial to supplement with methycobalamin B12?
Liver is NOT a storage organ for toxins, it merely filters them so getting liver from clean,
grassfed cattle is a healthy choice.
Thanks for the clarification Sarah. I think it’s also important to mention that “grassfed” doesn’t necessarily mean that the animal was fed grass from start to finish in its life, it could have been fed grass once and then put onto a diet of grains from my understanding. The animal should be “Grass-Finished” — fed grass through its entire life.
Great article, I supplement with Jarrow Formula’s Methylcobalamin B12 5000 mcg at least once per day because I don’t get enough from dietary sources. I did notice a difference in my energy levels and ability to focus after a few weeks of consistent use. When I can budget the grass-finished liver I may drop the supplementation.
Yes, some are warping the grassfed term and claiming that all beef is grassfed. Cattle that are finished on the feedlot on GMO corn/soy feed are not grassfed, even if they grazed before they got to the feedlot!
Can you explain this further? Or link to a source which explains it? I often cite liver as a healthy food, but really have no explanation when people argue that liver can’t be healthy because it filters toxins. Air filters, water filters, vacuum filters….all get filthy after a while of filtering out pollutants. I know the liver is much more complex, but how does it remain clean after all the years filtering toxins?
Fabulous article! I did not know about the insects and insect larvae on plant foods in India accounting for the lack of B12 deficiency. So interesting!
It’s also my understanding that many Hindus eat ghee, yogurt and paneer.
Yes, I’m referring in this post to the vegan ones. There are plenty that are vegetarian, not vegan too.
I take a sublingual methyl B12. Is the absorption of the sublingual better?
yes as it goes right into blood stream. if it goes thro gut i will not all go where it needs to. some is distroyed. however there is one b12 that comes from animal sourse .adenosylcobalamin find it there are some supplaments. I notice my hair grew thicker in 2 months with this. hair has always been thin even back when i was a kid and ate meat. I only eat eggs now. no other animal products as I can’t do even raw milk products becuas eof casin. Bee sting alergy shot which are under vacc messed me up as kid and then adult when I got them again with milk products. I know cleanse…can’t right now Im nursing. someday i will and hpope I can do raw milk then.
I have an autoimmune disorder compounded by extreme heavy metal poisoning and have been rebuilding and healing my gut with the GAPS diet and intramuscular injections of adenosylcobalamin daily when my ND and I discerned I was not absorbing the sublingual B12 supplements. It was amazing how my hair became so thick and actually started showing body and curl! Something I never ever knew it had. My energy level is much much better as well. It is a bit of an extra step to do the injections but I have been able to continue the injections even when I travel. By car I lug my coolers packed with frozen broth and soups too. 🙂 We usually rent through RBO so there is a kitchen to prepare our food and keep as close to a GAPS diet as I possibly can.
I’m ashamed to admit that when we butchered our grass fed steer I gave most of the liver to the dog. I saved some of it but it’s frozen in big chunks. (I was surprised to find that a cow’s liver is HUGE.) I’d like to know more about eating fozen liver pills. How many would be good to eat? Would you eat one a day or do you just choke down a handful once a year? I hate the taste of liver. Haven’t found a good way to disguise it either.
Vicki, you might try this:
– chop liver into small 1/2 inch pieces and soak overnight in lemon juice with a little water to help neutralize the taste
– freeze in a pyrex bowl or jar between layers of natural parchment paper to keep them from sticking to each other
– partially thaw 3-5 pieces at a time every morning; liver thaws very quickly so this takes only a few minutes
– put them on the back of your tongue and swallow with your favorite beverage – quick down the hatch!
Another thought: my husband despises liver as well, but he loves the pate I make because I use lots of other yummy ingredients like sauteed mushrooms, fresh basil and rosemary, bacon and bacon fat, butter, onions, garlic, sea salt, etc.
LOL I did the exact same thing, except from two steers. The dogs sure ate good! Now I wish I would have at least tried it. I’m not a liver person but I could probably do the pills.