CNM: your queries about natural health answered

Your queries about natural health answered by Jacquie Lane for the College of Naturopathic Medicine

I’ve been vegan for 10 years and my doctor says I’m now Anaemic due to low vitamin B12, not lack of iron. What can I eat?
TF, Saltdean

Vitamin B12 deficiency symptoms are usually tiredness and lack of energy. Prolonged deficiency of B12 and folic acid can lead to Pernicious Anaemia.

Vitamin B12 and folic acid work together to help the body produce red blood cells. B12 helps to keep the brain, nerves and spinal cord healthy, and folic acid is important for pregnant women because it reduces the risk of birth defects in unborn babies.

B12 is absorbed into the body through the stomach. A protein called intrinsic factor in the stomach acid attaches itself to vitamin B12 so it can be absorbed from the food you eat. People on medications that lower stomach acid, (called PPIs like Omeprazole), may have lower B12 levels due to lower intrinsic factor.

Vitamin B12 is found in the following foods: meat, fish, eggs, dairy products. The best sources of folic acid are green vegetables, such as: broccoli, dark leafy greens, asparagus. Brussel sprouts, peas, and fruits such as papaya, oranges and grapefruit.

Many processed vegetarian foods are fortified with B12 due to the difficulty in getting it from a non meat/fish/dairy diet. If you don’t eat vegan meat replacements or fortified cereals then you will not be getting it from these sources either.

Usually your doctor will treat B12 deficiency Anaemia with supplementation, firstly by injection to get the levels up, and then by tablets. Folic acid tablets are usually given for a few months also, to increase levels, although it is relatively easy to maintain levels through food thereafter.

Some forms of a supplement called chlorella (a blue/green algae) may contain B12, however the absorption ability is a source of contention. Personally, I like the B12 sprays that you spray under the tongue so it’s absorbed through the membranes in the mouth directly into the bloodstream. This is a good route for anyone with digestive absorption problems as you don’t need intrinsic factor in the stomach acid.

See your health professional for advice.

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