The Vitamins: Vitamin B12 (Cobalamin)

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The second part of this series covers vitamins, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. Vitamin B12, also known as cobalamin, is an essential nutrient that your body needs but cannot produce on its own. It’s naturally found in animal products, but can also be added to foods or taken as a supplement. 

B12 is important for many processes in the body, including:

Formation of Red Blood Cells: B12 is vital for the production of red blood cells, which carry oxygen throughout your body. A deficiency can lead to anemia, making you feel weak and tired.

Brain Health: It plays a role in the functioning and development of brain and nerve cells. Adequate levels of B12 help in maintaining proper neurological function.

DNA Synthesis: It’s involved in DNA production, the genetic material in all cells. B12 works closely with another B vitamin, folate, to help make DNA.

Energy Boost: While B12 itself doesn’t give you energy, it helps your body use the fats and proteins you consume to produce energy and is essential for overall health.

Here are some of the best dietary sources of vitamin B12:

Clams and Shellfish: Clams are one of the highest sources of vitamin B12. Other shellfish like oysters and mussels are also good sources.

Liver and Kidneys: Organ meats are extremely rich in vitamin B12, especially liver and kidneys from lamb and beef.

Fish: Sardines, tuna, trout, and salmon are excellent sources of B12 and provide additional benefits like omega-3 fatty acids.

Meat: Beef, especially the lean cuts, contain good amounts of vitamin B12.

Dairy Products: Cheese, and yogurt are not only good sources of calcium and protein but also provide vitamin B12.

Eggs: Particularly the yolks, eggs are a versatile source of B12 and can be beneficial for vegetarians who consume dairy and eggs.

All of these foods are included on The Kaufmann Diet; so, most people following the diet should have no problem getting more than enough B12 in from the foods they eat. The recommended daily intake varies depending on age, dietary habits, and medical conditions, but adults generally need about 2.4 micrograms per day. 

Getting enough B12 becomes an issue for those who follow a vegetarian or vegan diet; if you are doing a version of the Kaufmann Diet which is vegan or vegetarian, you might need to pay special attention to your B12 intake since plant-based diets do not naturally contain vitamin B12.

Fortified foods are an option; some of these include plant milks like almond or oat milk. Other foods, such as nutritional yeasts, which are commonly recommended to vegans for their B12 content, should be avoided on The Kaufmann Diet. Supplements should likely be used instead in this particular case. 

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