Many people often dismiss vitamin supplements as they believe their bodies are already producing enough of them. However, this is not always the case.
Some vitamins we need, such as B12, are not produced naturally by the body and can only be acquired by consuming animal-based products. However, eating animal products isn’t always part of everyone’s lifestyle. So, this is where supplements come in.
What Is Vitamin B12?
Vitamin B12, or cyanocobalamin, is part of the vitamin B complex responsible for making your DNA and maintaining healthy red blood cells. When you have a vitamin B12 deficiency, you may develop anemia, experience tiredness, and feel weak. Vitamin B12 deficiency can also affect your thinking and memory as it can damage the nerves.
Can Gut Bacteria Synthesize Vitamin B12?
While we are told that our bodies cannot naturally synthesize vitamin B12, that is only partially true. Technically, certain gut bacteria can synthesize vitamin B12. However, it is quite a complicated topic.
Out of all the vitamins that gut bacteria can synthesize, vitamin B12 has perhaps the most intricate and complex structure. In fact, to synthesize vitamin B12, you will need to activate 30 different genes in a bacterial genome. And what makes it more complex is that it must be done in an intricate order.
According to Japanese researchers, the types of gut bacteria that can synthesize vitamin B12 include actinobacteria, bacteroidetes, firmicutes, and fusobacteria. Most of these gut bacteria are found in the colon or large intestine.
Now, what makes it so complicated is that the receptors of vitamin B12 are found in the small intestine and not the large intestine. This makes the gut microbial B12 not bioavailable to the host. So, while our bodies can technically synthesize vitamin B12, it isn’t necessarily feasible.
Where Can You Get Vitamin B12?
So, if the body cannot produce the vitamin B12 we need, where else can we get it? Well, you have two options: food sources and supplements.
1. Food Sources
To avoid vitamin B12 deficiency, it’s essential to eat lots of food that contains it. Foods rich in vitamin B12 are often animal products. This includes animal liver, beef, chicken, shellfish, tuna, salmon, eggs, and dairy products.
This may seem achievable to some; however, not everyone chooses to consume animal products. For vegetarians and vegans, getting vitamin B12 from food can be challenging. Luckily, you can get a healthy amount of vitamin B12 by taking supplements.
2. Supplements
Vitamin B12 supplements are available in many forms, such as capsules, chewable tablets, soft gels, lozenges, and liquid drops.
While your body may not be able to produce vitamin B12, it can still store it. When you take supplements or consume food rich in vitamin B12, your body stores it in the liver until it is needed.
While it’s definitely not advisable to remove vitamin B12 from your diet, it may be comforting to know that your body’s supply of vitamin B12 can take roughly 3-5 years to exhaust. So, there’s no need to worry if you skip a few days without taking vitamin B12. Just make sure to reintroduce it back into your diet for lower chances of vitamin B12 deficiency.
Final Thoughts
Although certain gut bacteria can technically synthesize vitamin B12, many factors complicate it. So, it’s best not to rely on this technicality, and instead focus on introducing vitamin B12 into your diet. You can do so by eating certain animal products or through vitamin B12 supplements.
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