the Editors of FC&A Medical Publishing
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 Many vegetarians don't get enough vitamin b12. Without meat, the main source of this nutrient, you're at risk of pernicious anemia, nerve damage, and even memory loss. Add nori to your diet and you may never miss that hamburger. This special sushi ingredient is loaded with B12. Just two or three (8-inch square) sheets have a whole day's supply.
Pantry pointers
Like their landlocked relatives, sea vegetables are natural and versatile. Some are so small you can't see them, while others blanket vast parts of the ocean. |
Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
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 Almost as soon as vitamin b12 was isolated in 1948, it was introduced in an injectable form and researchers busily sought an oral alternative. Oral preparations containing intrinsic factor were tried, but some patients developed antibodies against intrinsic factor and therefore would not respond. Other studies soon documented that a small but constant proportion of an oral dose of cyanocobalamin was absorbed without intrinsic factor through the process of diffusion, so that by sufficiently increasing the dose, adequate absorption could be attained. |
| However, based on what is now known about oral vitamin b12 pharmacokinetics, the response to these low doses must now be considered predictable. It has now been established that the mean absorption rate of oral cyanocobalamin by patients with pernicious anemia is 1.2 percent across a wide range of dosages.16 Since the daily turnover rate is about 2 meg, an oral dosage of 100 to 250 meg daily results in a mean of heme iron, as found in liver, which is as high as 35 percent. |
| B12 levels in the blood. This fact has gone relatively ignored among most physicians. An editorial entitled "Oral Cobalamin for Pernicious Anemia: Medicine's Best-Kept Secret," which appeared in the January 2, 1991, edition of JAMA (the Journal of the American Medical Association), attests to the fact that oral therapy produces reliable and effective treatment even in severe cases of pernicious anemia.11
In the United States, oral vitamin b12 therapy is rarely used despite the fact that it has been shown to be fully (100 percent) effective in the long-term treatment of pernicious anemia. |
| In another study, fifty-seven percent of men with low sperm counts who were given 6,000 meg of vitamin b12 per day demonstrated improvements.26
Arginine
The amino acid arginine is required for the replication of cells, making it essential in sperm formation. Arginine supplementation is often, but not always, an effective treatment for male infertility. The critical determinant appears to be the level of oligospermia. If sperm counts are less than 20 million/ml, arginine supplementation is less likely to be of benefit. |
J. E. Williams, O.M.D.
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 Liver-protective herbs, such as milk thistle (Silybum marianum), celandine (Chelidonium majus), and dandelion (Taxaxacum officinale), and lipotrophic nutrients (substances that break down fat in the liver) such as the amino acid methionine, as well as choline, betaine, folic acid, and vitamin b12, are essential for restoring liver function. Many foods improve liver function, including beets, radishes, radish seed spouts, dandelion greens, and all green leafy vegetables. |
the Editors of FC&A Medical Publishing
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| Yogurt is also a good source of calcium, riboflavin, protein, vitamin b12, and potassium.
6 ways yogurt keeps you healthy
Aids digestive health. Eat some creamy yogurt regularly, and you may be able to avoid unpleasant intestinal problems.
There are over 400 different kinds of bacteria in your digestive tract. Some of these are good ones, called probiotics, that help keep harmful bacteria in check. However, a round of antibiotics, a bout of food poisoning, or various illnesses often kill a lot of your good bacteria. The result can be intestinal upset, including diarrhea. |
the Editors of PREVENTION Magazine Health Books
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 What Your Symptom Is Telling You
Poor nutrition could conceivably be at the heart of the problem as well, particularly in the elderly. "Vitamin B12 deficiency often produces numbness in the extremities and a disturbed sense of balance, which leads to gait changes," says Lawrence Z. Stern, M.D., professor of neurology and director of the Muscular Dystrophy Association's Mycio F. Delgado Clinic for Neuromuscular Disorders at the University of Arizona Health Sciences Center in Tucson.
Finally, almost any disease or condition that affects the nerves or muscles can produce walking problems. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| To get more vitamin b12 in your diet, reach for foods such as tuna, nonfat yogurt, fish, chicken and low-fat cheese, which are rich in this vital nutrient.
Charging Up with Coenzyme Q10
Ask someone if he's had his dose of coenzyme Q10 today and he'll probably give you a look usually reserved for alien life forms. But even though it sounds like something from The X-Files, coenzyme Qi0 (coQj0) is a common nutrient that may be just what you need for fatigue, say experts. |
Gabriel Cousens, M.D.
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 Alan Immerman in his review of vitamin b12 status on a vegetarian diet, many studies of vegans have appeared in the literature in the last 35 years. Of those studies suggesting an apparent B12 deficiency in vegans, none fulfilled the full scientific criteria for a legitimate B12 deficiency diagnosis. According to Dr. Immerman, all of the scientifically complete studies on vegans showed no evidence of B12 deficiency. Such studies include: 1. Harding and Stare in 1954, who examined 26 vegans and found no B12 deficiencies and general good health; 2. |
| As with vitamin b12, which is lower in vegetarians and vegans than in omnivores, but not significant enough to cause pathological B12 deficiency problems, the question to be asked is how low is low DHA? Is there any harm being done? My feeling in seeing so many beautiful vegan and vegetarian children is probably not. A "low" DHA may be the same as a "low" B12, but still within the nonpathological range we need for normal neurological and brain development of the fetus and infant. There is not enough research, however, to fully answer this question. |
Laurie Deutsch Mozian, M.S., R.D.
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 Homocysteine levels, he found, could be manipulated by adequate intake of folic acid, vitamin B6, and vitamin b12. (Folic acid is a phytonutrient that abounds in leafy green vegetables.) McCully stumbled on his discovery while investigating infants with a rare genetic defect—resulting in elevated levels of homocysteine in the blood. Their cause of death was atherosclerosis, the hardening of the arteries that is usually encountered only in the aged.
McCully hypothesized that homocysteine might damage the arteries and, like elevated cholesterol, cause problems throughout the body. |
| Tempeh is notable for its vitamin b12 content, as this vitamin is seldom available from plant sources. Tempeh is also a good source of isoflavone phytochemicals. It has a meaty texture and can be used in stir-fries and can hold up well enough to be used on the grill.
Tofu
Tofu is soybean curd made through a process similar to the one used in the manufacture of cheese. It is sold in supermarkets, natural food stores, and Asian markets packaged in a water-filled container. It is available in silken and firm textures. |
Henry Pasternak, D.V.M., C.V.A.
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 Normally the body manufactures all the SAMe it needs from methionine, as long as there is ample vitamin b12 or folic acid available. SAMe is probably the most important methyl donor in methylation reactions and is important in more than forty biochemical reactions in the body.39
In humans, supplementation with SAMe for patients with liver cirrhosis results in not only improved bile flow but also improved membrane function and increased levels of glutathione. |
Earl Mindell, R.Ph., Ph.D.
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 Only a handful of compounds can promote methylation, including the B vitamins folic acid and vitamin b12, and trimethylglycine (TMG) (see page 155). One of the beneficial byproducts of methylation is an increase in the levels of SAMe, a metabolite of methionine that also declines with age. SAMe is essential for the synthesis of melatonin, the antiaging hormone that regulates the sleep/wake cycles (see page 99). It also helps to protect DNA from mutations that could promote cancer, prevents peripheral nerve damage due to lack of oxygen, and may play a role in deactivating harmful homocysteine. |
Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
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| Nutritional Supplements
• High-potency multiple-vitamin-and-mineral supplement
• Vitamin C: 500-3,000 mg three times per day
• Vitamin E: 600-800 IU per day
• Beta-carotene: 100,000-200,000 IU per day
• Folic acid: 400 meg per day
• Vitamin B12: 1,000 meg per day
• Zinc: 30-60 mg per day
Botanical Medicines
• Panax ginseng (three times per day dosages)
High-quality crude ginseng root: 1. |
Bill Gottlieb
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 A deficiency of vitamin b12, which is present in an estimated 5 to 10 percent of people over 65, may be a common cause of tinnitus in that age group, Dr. Seidman says.
"Several of my patients over 65 who supplemented with the vitamin had significant improvement in their tinnitus," he says. He recommends taking 1,000 micrograms daily for the first 6 months, then dropping to 100 micrograms a day.
ZINC: Nip Tinnitus in the Bud
Some patients with tinnitus have a deficiency of the mineral zinc. |
Gary Null, Ph.D.
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 Recurrent Aphthae: Treatment with vitamin b12, Folic Acid, and Iron,"
British Medical Journal, 2(5969), May 31, 1975, p. 490-493.
Bronchial Squamous Metaplasia
In this double-blind, placebo-controlled study, 73 male smokers with a 20 or more pack-year history and metaplasia on one or more sputnam samples were given 10 mg of folate coupled with 500 micrograms of hydroxocobalamin for 4 months. Results showed significantly more reduction of atypia in the treatment group relative to controls.
—DC. Heimburger, et al. |
Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND
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 For example, a lack of the B vitamins, especially vitamin b12, can give rise to a number of neurological symptoms, including memory loss, dizziness, weakness, uncertain balance, and disorientation, that are easily mistaken for signs of senility. This type of problem may be due to insufficient intake or to poor absorption; many older adults no longer secrete sufficient digestive juices to digest and assimilate nutrients well, so that even with a good diet, they may develop deficiencies. |
Earl Mindell, R.Ph., Ph.D.
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| B± or thiamine capsule daily, one 1000-mcg. vitamin b12 tablet in sublingual form (dissolved under the tongue).
Choline
The cells of the brain "talk" to each other by releasing chemicals called neurotransmitters, of which one of the most important is acetylcholine. As we age, we experience a decline in neurotransmitters by as much as 70 percent, which may also be a factor in brain aging. Researchers suspect that choline supplements can help to retard the effects of normal aging on the brain from mid-life on. |
| The utilization of choline in the body depends on several other nutrients, principally vitamin b12, folic acid, and the amino acid L-carnitine.
Choline may be sold under the name of phosphatidylcholine or phosphatidylinositol. Use whichever is easier for you to find. Take between 1000 and 3000 mg. daily.
L-Carnitine
The body uses L-carnitine to produce the enzyme acetyl-L-carnitine transferase, which boosts choline metabolism and releases acetylcholine in the brain. Good food sources of choline include eggs, soybeans, cabbage, peanuts, and cauliflower. Take up to 3 mg. of choline daily. |
the Editors of PREVENTION Magazine Health Books
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| A lack of riboflavin or vitamin A can cause a dry mouth, as can pernicious anemia from a vitamin b12 deficiency. Try a daily multiple vitamin supplement.
Fake it. For comfort and lubrication, a doctor can prescribe artificial saliva for people who have chronically dry mouths and little or no salivary gland action, Dr. Dodds says. The gel contains the same enzymes and minerals as real saliva but lingers in your mouth only a short time, so you have to use it frequently. |
Marie-France Muller, M.D., N.D., Ph.D.
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 They play a role in the composition of vitamins (such as vitamin b12).
• They are necessary to the composition of structural proteins (membranous tubulines).
• They stabilize the structure of the nucleotides in nucleic acids.
• They enter into the composition of all our tissues—organs, muscle, bone, bodily fluids, and so forth—and take part in all the exchanges that permit sound cellular functioning.
• They are catalysts at play in many bodily functions and reactions that could not either take place or be completed without their presence. |
Gabriel Cousens, M.D.
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| This essentially total cooked-food diet destruc-tures the food with heat, resulting in a 50% protein loss and approximately a 70-80% loss of the vitamins and minerals, including high losses of vitamin b12. A high-grain diet has a tendency to drive the body toward a more acid state, which for many people is not healthy. Cooked grains also have a tendency to produce excess mucus and destroy enzymes needed to enhance digestion and build the life force. |
Gary Null, Ph.D.
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 The third major cause of anemia is a deficiency of vital nutrients, either iron, vitamin b12, or folic acid. This type of anemia—and specifically the iron-deficiency type—is the most common.
Getting enough iron is particularly important during the growth spurts of infancy and adolescence, while women may need additional supplements during pregnancy and lactation. Iron deficiency anemia is quite common in children under the age of two, and in teenagers. Children who eat nutritionally poor foods or do not include enough variety in their diets are the most at risk. |
Bill Gottlieb
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| That means that their bodies absorb less calcium and other nutrients, such as vitamin b12.
Alternative practitioners often test people with osteoporosis for low stomach acid. Those who are found to have it are advised to take one to three 10-grain capsules (tablets may be too hard to digest) of betaine hydrochloride with the first few bites of every meal, says Alan Gaby, M.D., a nutritionally oriented physician in Seattle.
Do not use these supplements unless a doctor has confirmed that you have low stomach acid, and then take them only with your doctor's supervision. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| Another nutrient that you'll need to round out a raw foods diet is vitamin b12, which is found only in foods of animal origin like meat, eggs and dairy products. If you eat a raw foods diet only a few weeks or months of the year, B12 isn't something you'll need to worry about, since most people have enough stored B12 to last for several years. But if you eat a raw diet for longer than that, you may be at risk of a B12 deficiency and should talk to your doctor about testing, dietary management or supplementation, says Dr. Martin.
Pregnancy and breastfeeding also increase your need for B12. |
Earl Mindell, R.Ph., Ph.D.
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| Bx or thiamine capsule daily, and one 1000-mcg. vitamin b12 tablet in sublingual form (dissolved under the tongue).
Fish-Eaters Are Happier
The connection between nutrition and mood is underscored by a recent study that links the increase in depression in Western countries to the decline in the consumption of cold-water fatty fish. These foods in general, and fatty fish in particular, are abundant in omega-3 fatty acids, which are essential for the proper functioning of many systems in the body and appear to be especially important for normal brain function. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| In one population-based study conducted in the Netherlands, researchers found that babies between 4 and 18 months of age who were fed macrobiotic diets were deficient in vitamin b12, protein, vitamin D, calcium and riboflavin, which resulted in retarded growth, fat and muscle wasting and slower psychomotor development. Although macrobiotics practitioners say that such deficiencies are the result of children not eating a wide enough variety of foods, Dr. Castelli recommends giving multivitamins to any children who are on a macrobiotic diet. |
| Be Aware of B12
Six micrograms—that's the DV of vitamin b12 needed by a healthy adult, and it's an infinitesimal amount. But what little B12 your body needs, it really needs: B12 is essential for building red blood cells and maintaining healthy nerve tissue. The very worst case: An ongoing B12 deficiency can lead to severe anemia—a breakdown of the blood's ability to do its job— which can be fatal. "In my view, 25 to 50 micrograms of Bl2 a day is a good level," says Dr. Haas. |
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