Fact: Almost all vitamin B12 comes from animal foods, such as meat and dairy products

Almost all vitamin B12 comes from animal foods

Table of Contents

    Share

    Vitamin B12, also known as Cobalamin, is an essential water-soluble micronutrient.

    Almost all vitamin B12 comes from animal foods, such as meat and dairy products. It is naturally abundant in animal foods including meat, poultry, eggs, dairy and shellfish. In general, B12 is not found in vegetarian or vegan food sources, unless these have been fortified. Those on a plant-based diet might therefore benefit from supplementation with B12. For those that consume a balanced diet containing meat, most will receive enough dietary B12 to meet their Estimated Average Requirement (EAR).

    However, deficiency is B12 is not solely a plant-based dieting concern, as the absorption of B12 is dependent upon several processes within the gut, including the production of intrinsic factor (IF). Intrinsic factor is produced in the stomach, and conditions like gastritis or gastric surgery can interfere with IF production. Additionally, B12 absorption can be affected by disease of the small bowel, bacterial overgrowth or intestinal diseases such as Crohn's disease which can result in B12 deficiency. Elderly adults have been shown to have a higher incidence of B12 deficiency potentially due to decreased intake of animal products, and/or difficulty in chewing food which can contribute to malabsorption.

    Medications can also pose problems. Proton Pump Inhibitors (PPIs) that regulate the secretion of gastric acid production can lead to an impaired release of B12 from food proteins leading to deficiency. Metformin, a drug used to lower glucose levels for diabetics, has also been shown to lower vitamin B12 levels in serum.

    For those following a plant-based diet, incorporating fortified foods into the diet is important to help ensure adequate intake levels are reached and for some people, supplementation with vitamin B12 may be an essential part the daily routine to achieve sufficient intake.

    Source:

    1. Australian Health Survey: Usual Nutrient Intakes, 2011-12 financial year [Internet]. Australian Bureau of Statistics. 2021 [cited 17 May 2021]. Available from: https://www.abs.gov.au/

    2. Frontiers in Nutrition: Vitamin B12 Intake from animal foods, biomarkers, and health aspects

    https://www.ncbi.nlm.nih.gov/

     

    Leave a comment

    Please note, comments need to be approved before they are published.

    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.