Vegetarians should be particularly aware of the need to consume the minimum daily requirement of vitamin B-12, by either choosing B-12-rich foods or taking supplements, says Stoy Proctor, a health spokesperson for the Seventh-day Adventist Church worldwide.

Proctor’s comments come in response to a recently published Australian study of 245 Seventh-day Adventist pastors who follow a vegetarian diet. The study found that 73 percent of the pastors had unacceptably low levels of vitamin B-12. 

“There are a number of factors at play here,” says Proctor. “One obvious reason for low B-12 levels is insufficient daily intake through food-not eating enough non-fat or low-fat dairy products each day.”
“However, what many people don’t realize,” adds Proctor, “is that once we enter our 50’s, our bodies start losing the ability to metabolize, or absorb, B-12 as efficiently as before.  It is at this point that it may be advisable to take supplements or to ensure increased intake of B-12-fortified foods.”

Vitamin B-12, an essential vitamin which was only identified by science in 1947, is derived almost exclusively from animal food products such as dairy foods or meat.  “The amount we need every day is only 2.5 micrograms-an amount about the size of a pin head-but we do need it,” says Proctor.  “Our recommendation is that vegetarians consume a moderate, balanced diet, which includes about three non-fat or low-fat servings of dairy food each day.” Total vegetarians, known as vegans, need to be especially aware of the potential problem and either choose B-12-fortified cereals and other foods, or take supplements, says Proctor.

B-12 is essential to the maintenance of a healthy nervous system.  Symptoms of deficiency can range from memory problems, numbness or tingling in the feet, fingers, and hands, fatigue, depression, or blurring of vision.  In extreme cases, prolonged deficiency can lead to death.

Proctor notes that although getting enough B-12 is an important consideration for vegetarians, the overall health benefits of a vegetarian lifestyle are still undisputed.  He points to Loma Linda University’s Adventist Health Study, which has involved more that 35,000 Adventists over a 30-year period.  Results from the study continue to demonstrate the benefits of a balanced vegetarian diet in a range of health areas, including lower rates of some forms of cancer, fewer incidence of diabetes, and lower mortality rates due to heart disease.

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Special note about the September 5 ANN story:“Total Plant Food Pyramid Released.” Many readers inquired about the availability of the Vegan Food Pyramid, recently released by the health ministries department of the Seventh-day Adventist Church worldwide. For more information, contact Health Connections at1(800)548-8700.