Healthy Habits: B-12

Vitamin B-12, or cobalamin, is one of the water-soluble B vitamins. It helps form red blood cells and DNA as well as keeping the nervous system healthy. The body doesn’t store its own supply, so we rely on what we eat and any supplements we take. Since B-12 is involved in brain function, metabolism and blood health, running low can wear on how you feel from day to day.

If you are feeling low energy, struggling to think clearly or noticing numbness or tingling, B-12 may be part of the picture.

A lack of B-12 usually creeps up over time and is easy to overlook. Early symptoms may include headaches, fatigue, loss of appetite, weakness, pale or jaundiced skin, shortness of breath, heart palpitations and digestive challenges.

When levels fall even lower, the signs tend to get more obvious. People may notice pins-and-needles sensations in their hands and feet, feeling unsteady on their feet, a sore or puffy tongue, blurred or changed vision, memory slips, brain fog or shifts in mood, including feeling down or more anxious than usual.

Don’t read the above and start acting like the pilot who suddenly experienced every side effect from the bad food in the movie “Airplane!” In other words, do not panic. In most cases, addressing low vitamin B-12 comes down to finding whole food sources you can realistically incorporate into your regular diet, or choosing a whole food supplement that works for you.

When it comes to food, B-12 shows up most dependably in animal products. Clams and other shellfish, liver and other organ meats, fish such as trout and salmon, beef, poultry, eggs, milk and yogurt all deliver meaningful amounts. A small serving of clams or liver alone can easily cover and even exceed what most adults need in a day.

People who eat little or no animal food, including vegans and many vegetarians, often turn to fortified options. Some breakfast cereals, plant-based milks and nutritional yeast have B-12 added, but even with those, many plant-based eaters still end up needing a supplement to keep their numbers steady.

If a lab report shows your B-12 is low, or if you fall into a higher-risk category, a supplement is often part of the plan. The most common forms are cyanocobalamin and methylcobalamin, available in different forms at stores. The amount and form that make sense can vary a lot, so they are usually tailored to the person rather than one-size-fits-all.

Look for supplements that are third-party tested and fall somewhere in the range of 250 to 1,000 micrograms per dose, depending on your needs.

For many people, it starts on the plate, especially if meat, fish and dairy are already part of the routine. Try a simple sheet-pan dinner that layers several B-12 sources in one pan, such as salmon fillets or chicken thighs on a rimmed baking sheet. For a vegetarian or vegan option, substitute marinated and sliced tempeh or tofu.

Add chunks of organic vegetables such as potatoes, broccoli, carrots and red onion, then drizzle everything with extra-virgin olive oil. Sprinkle with Celtic sea salt, black pepper and garlic powder. If you like, add a dash of organ-based seasoning such as Pluck. For heat, add a pinch of cayenne.

Roast at 400 degrees until the vegetables are tender and the meat is cooked through, about 20 to 30 minutes depending on thickness. Finish with a light dusting of Frontier Co-op nutritional yeast flakes for a savory, “cheesy” flavor. As I’ve mentioned in previous columns, for best nutrient absorption, keep dairy separate from dark leafy greens such as broccoli.

Dairy can interfere with how your body absorbs minerals from dark leafy greens, so pairing them separately helps you get more of the calcium and nutrients. For example, enjoy a sheet-pan meal like this that includes broccoli or other dark leafy greens as a non-dairy dish. Then later in the day, enjoy a dairy dish such as baked mac and cheese. See the recipe below.

Once you have a jar of nutritional yeast on hand, it becomes easy to work more B vitamins, including B-12, into foods you already love. One of the simplest options is popcorn: drizzle warm popcorn with melted grass-fed butter or cold-pressed unrefined oil such as olive oil. Soy sauce or tamari can be used in place of oil or butter. Sprinkle nutritional yeast flakes and a little Celtic sea salt or other high-quality sea salt over the top for a cheesy, savory finish. The flakes cling to the butter and add both nutrition and a rich flavor.

You can also stir nutritional yeast into mac and cheese, where it disappears into the sauce while boosting the B-vitamin content. It works well in vegan or dairy mac and cheese, as well as in other homemade sauces, soups, stir fries and any savory dish.

For readers who avoid dairy, nutritional yeast stars in many vegan sauces made from blended potatoes, carrots, cashews or cauliflower, giving them a creamy texture and a flavor similar to cheese.

For readers who lean toward dairy, Swiss cheese is one of the highest in vitamin B-12 at about 36% of the daily value per ounce. Mozzarella provides 27% per ounce, cottage cheese about 22% and feta about 20%. Other cheeses that contain B-12 include brie, Gruyere, Gouda, ricotta, provolone, Parmesan, blue cheese, Romano and cheddar.

In a large pot, bring 4 to 6 ounces of filtered water to a boil. Add salt to taste. Add a 12-ounce box of organic gluten-free elbows to the boiling water. Boil for about 8 minutes, stirring occasionally. Rinse with filtered water and drain well. Set aside.

For the cheese sauce, blend together until smooth: 8 tablespoons (one stick) of softened grass-fed butter, 4 ounces of softened cream cheese, 1/2 cup sour cream, 2 cups shredded sharp cheddar cheese, 1 cup shredded Parmesan, 1/2 cup heavy cream (optional; can add a splash or more if needed), 1/2 teaspoon Celtic sea salt, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon of freshly ground black pepper.

For the topping, mix together in a large bowl: 1 1/2 cups sourdough breadcrumbs, 3 tablespoons melted butter, 2 tablespoons grated Parmesan, 1/4 teaspoon garlic powder, 1/4 teaspoon Celtic sea salt, 1 tablespoon fresh chopped parsley and 1 tablespoon of nutritional yeast flakes (optional; we add it to nondairy and dairy dishes).

Preheat oven to 375 degrees. Grease a 9-by-9-inch baking pan. Combine cheese sauce and macaroni, then pour evenly into the pan. Sprinkle the breadcrumb mixture over the pasta and press lightly. Bake uncovered 18 to 22 minutes, until the topping is golden brown and the sauce is bubbly around the edges.

Be well and God bless you.