B-12 | Nutrient Interactions

There are several nutrients that influence B-12:

Vitamin B-6, Vitamin E, Zinc, Folic Acid, Vitamin C

Vitamin B-6, Vitamin E, and Zinc support B-12 assimilation, Folic Acid can mask a B-12 deficiency, and megadosing of Vitamin C can destroy B-12.

Let’s take a closer look.

Vitamin B-6 (Pyridoxine)

Do you remember your dreams? Do you have vivid, colorful dreams? If not, you may be low in Vitamin B-6. Vitamin B-6 is required for proper absorption of vitamin B-12, and studies have shown that deficiency of vitamin B-6 has been shown to impair B-12. If you are B-6 deficient, you may also be dealing with fatigue, malaise, chronic inflammation, anemia (low iron), or skin disorders such as eczema.

Where can you get B-6? Your best plant-based sources of B-6 are banana, bell peppers, shiitake mushrooms, garlic, chard, cauliflower, collard greens, and spinach. Animal sources include: yellowfin tuna, chicken breast, turkey, calves liver, and salmon.

Vitamin E

Conversion of vitamin B-12 into its biologically active form requires vitamin E.Individuals at risk for vitamin E deficiency may also show signs of vitamin B-12 deficiency.

How do you know if you are lacking Vitamin E? If you have digestive problems, particular as evidenced by nutrient deficiencies showing up in your blood work. Liver or gallbladder problems signal a Vitamin E deficiency. You might also notice a tingling or loss of sensation in the arms, hands, legs, or feet. Finally, if the following foods are not present in your diet, this can be a precondition for low Vitamin E.

Notice that the symptoms of Vitamin E deficiency are close to that of B-12 deficiency. They go hand in hand.

Where can you get Vitamin E? Your best whole food sources are: sunflower seeds, almonds, olives, spinach, papaya, swiss chard, mustard greens, turnip greens, collard greens, and blueberries.

Worlds Healthiest Foods Rich in Vitamin E.png

If you are asking yourself, “How on earth would I eat some of those things?” check out my Ebook, The Four Means to Get Your Greens. Or you can join The 92-Day Juice Feasting Program and check out Day 83: The Four Means to Get Your Greens.

Another DELICIOUS, amazing way of getting in Vitamin E is through rice bran solubles, otherwise known as Tocotrienols. Tocos are sweet, creamy, and make a delicious Vitamin E addition to smoothies. Check them out here: Rice Bran Solubles.

Zinc

According to Dr. Gabriel Cousens, M.D., about 60 percent of adults over age 60 are zinc-deficient. Zinc nourishes the parietal cells in your stomach that produce hydrochloric acid and intrinsic factor, both of which are absolutely necessary to get some of your B-12 from food sources.

Good sources of zinc include poppy seeds, pumpkin seeds, pecans, cashews, pine nuts, macadamia nuts, sunflower seeds, sesame seeds, beets, and coconuts.

SUPPLEMENTALLY, an incredibly bioavailable source of Zinc that Dr. Gabriel Cousens, MD uses in his practice is Angstrom Zinc.

Folic Acid

Excessive intake of folic acid can cover up B-12 deficiencies, and individuals at risk for vitamin B-12 deficiency who are also taking folic acid in supplement form should consult with their healthcare practitioner.

One such case is PREGNANCY, for which folic acid is often recommended to prevent birth defects. Pregnancy is also an occasion in which B-12 deficiencies could arise. With folic acid supplementation, a B-12 deficiency could be masked.

Ask your doctor or midwife about testing for and supplementing with B-12 during and after your pregnancy. Remember: taking B-12 is a Nutritional Life Practice.

Vitamin C

“Active vitamin B-12 can be destroyed by megadoses of vitamin C, which convert vitamin B-12 to analogue forms that are worthless to humans. Vitamin C acts as an antioxidant primarily at physiologic doses. At pharmacologic (or mega) doses, in the presence of iron, it is one of the most potent oxidants known and drives iron-catalyzed free radical generation, which can not only damage vitamin B-12 but can destroy IF.”[1]

Source: Herbert V (1994) “Staging vitamin B-12 (cobalamin) status in vegetarians.” American Journal of Clinical Nutrition, vol. 59(suppl), pp. 1213S-1222S. Online: http://www.ajcn.org/content/59/5/1213S.full.pdf

Therefore, if you are regularly megadosing Vitamin C as part of a nutritional therapy, be aware that this could be impacting your B-12 levels!