Vitamin B12 is a water-soluble vitamin that can be stored in the body. It is necessary for red blood cell production, the development of nerve cells, and the metabolism of protein, carbohydrate and fat. Folate is another water-soluble B vitamin. It cannot be stored in the body. Folate is necessary for red blood cell production, nerve functioning, formation of cells, prevention of birth defects and production of DNA. It also prevents the build-up of homocysteine, an amino acid that, in excess, is believed to contribute to cardiovascular disease. Deficiencies in either of these B vitamins can lead to anemias.
Sources of B12
B12 assists the body in the formation of blood and neurological functions. B12 is not produced by the body and must be obtained directly through food or supplements. The World's Healthiest Foods website advises that only microorganisms such as bacteria, yeasts, molds and algae can make B12. Animals and plants can derive it from these sources, but only animals store a significant amount.
For this reason, the best sources of B12 are meat, and particularly liver; fish such as trout and salmon; clams, eggs and dairy products. Plant sources of B12 are not as reliable as animal sources, however the best include: sea plants, such as kelp; algaes; yeasts, such as brewer's yeast; and fermented beans and grains, such as tempeh, miso and tofu. Some cereals and processed foods are also supplemented with B12.
Sources of Folate
Since folate cannot be stored in the body, you must consume it in food or supplements every day. According to the Ohio State University, fruits and vegetables provide over 1/4 of the daily recommendations for folate intake, which is 400 mcg per day. Folate assists the body in producing red blood cells, cell growth and metabolizing proteins.
The U.S. National Library of Medicine advises that beneficial sources of folate include: beans and legumes; citrus fruits and juices; wheat bran; whole grains; dark green leafy vegetables such as kale, spinach and collard greens; and meats such as poultry, pork, liver and shellfish.
Warnings
Two substances in the stomach, hydrochloric acid and gastric protease, release B12 from consumed food; B12 in supplements does not require this step. B12 then joins forces with a protein called intrinsic factor which enables it to be absorbed into the body. The National Institutes of Health warns that people who have pernicious anemia run the risk of B12 deficiency even if they have an adequate B12 intake. This is because untreated pernicious anemia destroys the stomach cells that produce intrinsic factor, thereby leading to B12 malabsorption.
It is difficult for those who follow a vegan diet to obtain enough B12 from food alone. An excess of folate can mask a vitamin B12 deficiency, therefore anyone who has a borderline adequate intake of B12 due to their diet may need to consider B12 supplementation.
Adequate folate from the diet is generally obtainable, but smoking and excessive use of alcohol and coffee can result in deficiency. Some medications purge folate from the body. and can include anticancer drugs, cholesterol-lowering drugs. anti-inflammatory drugs, diabetes pills, birth control pills, diuretics and antibiotics . If you take these types of medications, ask your doctor or pharmacist if folate supplementation is necessary.
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