My husband and I just returned from the 5th International Congress on Vegetarian Nutrition at Loma Linda, Calif. Researchers from all over the world presented their findings on vegetarian nutrition and I have several topics to share which I think are important in this and subsequent blogs.

First, the B12 status of vegetarians needs to be considered. Researchers are finding B12 deficiency in lacto-ovo vegetarians and vegans. This ‘vitamin’ which is actually produced by bacteria, is essential for proper nervous system function. Deficiency symptoms can be lethary, memory loss, dementia, poor coordination, numbness (particularly of the tongue and lips, but also the hands and feet, similar to diabetic neuropathy) macroanemia ( where the red blood cells get big and sloppy). In addition, low B12 can indicate high homocysteine which is a marker for heart disease.

So it is important to meet the 1 -2 mcg. per day recommended by the USDA. B12 is also metabolised with folic acid which you get from legumes, green leafy vegetables and whole grains. Milk is not the best source. B12 can be obtained from fortified soy milks, cereals or other fortified foods such as meat analogs, and Red Star Nutritional Yeast contains B12, or a B12 supplement can be purchased from the health food store. One presenter from Australia stated that B12 is best absorbed from soy, dairy or eggs, but not from meat. Note that you really only need 1-2 mcg. (micrograms) per day and you really don’t absorb more than this.

Since B12 is very stable and is stored in the liver there is not reason to become deficient if you have a somewhat regular intake. It is most often seen in children who have not yet built up a store and are getting no B12 in the diet or in the elderly who have lost the intrinsic factor in the stomach that allows B12 absorbtion.

Do take time to read some labels and make sure you and your family are getting some intake of B12 on a regular basis. Best of health — Kay H.