B12 deficiency but rarely eat meat

Chris144mph
Chris144mph Posts: 66 Member
in Health and Weight Loss
Hello all
I have recently been diagnosed B12 & vit d deficiency with low folate. I have had 2 of 6 B12 loading doses from gp but am struggling to find meal ideas that contain b12 that don't contain meat or is just a plate of spinach!
Does anyone else have any ideas please?
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Replies

  • paperpudding
    paperpudding Posts: 9,279 Member
    Vegemite
  • Hannahwalksfar
    Hannahwalksfar Posts: 572 Member
    paperpudding wrote: »
    Vegemite
    Only the reduced salt one. The normal doesn’t have B12
  • BarbaraHelen2013
    BarbaraHelen2013 Posts: 1,940 Member
    edited August 2019
    I’ll second nutritional yeast, just make sure the one you’re using is the B12 fortified one, because non fortified is also available.

    Also marmite, if you have that wherever you are.

    For the Vitamin D - 20 mins a day outside without sunscreen, even on non sunny days. Sorted!
  • Hannahwalksfar
    Hannahwalksfar Posts: 572 Member
    You can also getB12 fortified vegan foods and milks.
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    Yep, fortified Nutritional Yeast can be used as a topping or an ingredient in sauces, breads, etc.

    Marmite and Vegemite are also phenomenal for adding that savory flavor to recipes and sauces if you don't like eating it as a spread.

    Your GP can and likely should also be able to give you some advice on an OTC supplement or a referral to a dietitian as well, if you need some more serious help dependant on your deficiency. I've been both B12 and D deficient in my life and was easily able to alter my diet and supplement regimen to resolve the issue within a year both time as evidenced by my blood tests at my annual physical.

  • BuddhaBunnyFTW
    BuddhaBunnyFTW Posts: 157 Member
    apullum wrote: »
    I assume you eat other animal products besides meat. If so, you may be able to get enough from dairy and/or eggs. However, if you don’t eat a lot of any kind of animal product or fortified food, you must supplement B12. Since you’re already being treated for a deficiency, I would ask your doctor to recommend supplements. https://www.theveganrd.com/vegan-nutrition-101/vegan-nutrition-primers/vitamin-b12-a-vegan-nutrition-primer/

    Thanks for sharing what a great article!

  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    Chris144mph wrote: »
    Hello all
    I have recently been diagnosed B12 & vit d deficiency with low folate. I have had 2 of 6 B12 loading doses from gp but am struggling to find meal ideas that contain b12 that don't contain meat or is just a plate of spinach!
    Does anyone else have any ideas please?

    I'm not sure whether Yves vegetarian products are available where you live, but I know that one of their 45-calorie veggie dogs contains 30% of the B12 RDA. Haven't paid much attention to their other product labels, but it wouldn't shock me to discover that the veggie dogs aren't the only ones with this micro.
  • firlena227
    firlena227 Posts: 86 Member
    Often a B12 deficiency is due to pernicious anaemia, so your body is unable to absorb/process the B12, rather than not having enough of it in your diet (hence they give you injections rather than tablets) so I'd speak to your GP about this before making big changes to your diet... if your body can't absorb it you can eat B12 rich foods all day long & it won't make any difference to your B12 levels :)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited August 2019
    My experience with anemia has taught me that rather than relying on fortified foods, find a reputable supplement provider and take a supplement.
  • Chris144mph
    Chris144mph Posts: 66 Member
    Thanks to everyone who responded. Just to clarify I am under gp currently halfway through having b12 injections loading dose (6.over 2weeks)
    I love marmite but am lactose intolerant so although I have lactofree milk, cheese, spread etc its not very often.
    Guess it's down to H&B for folate & vit D!
  • apullum
    apullum Posts: 4,838 Member
    Chris144mph wrote: »
    Thanks to everyone who responded. Just to clarify I am under gp currently halfway through having b12 injections loading dose (6.over 2weeks)
    I love marmite but am lactose intolerant so although I have lactofree milk, cheese, spread etc its not very often.
    Guess it's down to H&B for folate & vit D!

    Has your GP discussed what to do after your injections are done? Being deficient in three vitamins would make me ask about possible underlying causes. It may not be just a dietary problem.

    B12 is stored in the liver. It would generally take some time (think several years) of getting no dietary B12 before you'd develop a deficiency. If you've been getting some B12 but not enough, then you'd have to have been in that situation for many years in order to deplete the B12 stored in your liver. That, of course, is assuming that you don't have an underlying medical condition.

    There are disorders that keep your body from absorbing the vitamins you eat. Bowel conditions like celiac disease or Crohn's disease can cause deficiencies in all three of those vitamins because even if you are eating enough of these things, your body may not be able to absorb the vitamins in your food.

    I would consider it worthwhile to ask the doctor whether you might have some underlying medical condition, especially if you have any other symptoms.
  • JessAndreia
    JessAndreia Posts: 540 Member
    I know at least in Canada, Tofurky and Field roast vegan sausages contain a great amount of B12. Over 100% of the RDA per sausage last I had them.
  • Dgil1975
    Dgil1975 Posts: 110 Member
    Many fortified foods, but b12 supplement once a week to be safe. Ironically B-12 deficiencies are always linked to plant based eaters, however many meat eaters have similar issues. I didn’t start eating plant based until January, but have twice in the last 6 years had to go on shots because of being deficient, and I was a heavy meat eater. B12 deficiency’s can be very dangerous so keep an eye on it
  • Harebelle
    Harebelle Posts: 41 Member
    It sounds like your GP needs to clarify whether s/he is confident that this stems from a dietary deficiency, or whether you in fact have Pernicious Anaemia. Have you had a blood test for intrinsic factor antibodies?
  • pacsnc6
    pacsnc6 Posts: 978 Member
    My husband was diagnosed with B12 deficiency and his doctor prescribed the shots because he is not absorbing B12 from his food. He gets a shot once a month.
  • Chris144mph
    Chris144mph Posts: 66 Member
    Hi all I've finished the 6 loading doses & will now got another every 12 weeks(I may be able to get them every 8wks but that's dependent upon gp UK)
    The IF test was inconclusive but its my understanding that about half these tests are incorrect anyway.
    The receptionist let it slip that a b12 test in 2007 showed me as deficient then! Not happy.
  • Emmapatterson1729
    Emmapatterson1729 Posts: 1,296 Member
    I was diagnosed with b12 deficiency. I was told when women are b12 deficient we don't absorb it through digestion. I was told b12 shots or b12 sublingual tablets were the best ways to go.

    I take the sublingual tablets. They are cheaper and less hassle than the shots. One tablet a day, it tastes good, held under the tongue for a couple of minutes and goes straight into the bloodstream.
  • Fuzzipeg
    Fuzzipeg Posts: 2,301 Member
    People can lack the "intrinsic factor", so called because its intrinsic to the uptake of B12. Most people make this substance enzyme(?) naturally its in your saliva to coat the b12 on its way from the mouth to the point at which it is absorbed, I can't bring the name of the area to mind, I think it is close to the start of the small intestine.

    I use "intrinsi B12" from a UK manufacturer. I've been working with a BANT, UK only nutritionist, so when one of the companies I was dealing with highlighted this product being added to its range, I did my research. I was stunned by the radical change it made to my health, I had known my immune system was severely compromised, it was as if a switch had been turned on. This was another "onion skin layer" removed on my way to much better health. I like going this way because I don't have to fit the permitted boxes to restore my health because the doctors I encountered have not been able to help.
  • ducatiroche
    ducatiroche Posts: 10 Member
    I eat eggs, milk and veg. I think it's called lacto-ovo vegetarian. Problem was, I consumed 3 eggs per day and half a litre of milk yet I was still b12 deficient. As soon as I started taking a b12 supplement I felt a lot more energetic and my doc seemed happy with the results.
  • RedAbilty
    RedAbilty Posts: 15 Member
    Soy milk!!
  • Chris144mph
    Chris144mph Posts: 66 Member
    ceiswyn wrote: »
    RedAbilty wrote: »
    Soy milk!!

    ...does not naturally contain B12.

    Soy milk is often fortified with B12, but you need to check and make sure.

    And has the unfortunate side effect of bloating with its own affects! Lol
    The Injections seem to have helped & the rash that appeared within 2 shots is now receeding but I'm going to research the sublingual drops for in-between shots.
  • GaleHawkins
    GaleHawkins Posts: 8,159 Member
    Hannahwalksfar wrote: »
    Nutritional yeast is your friend. At least three serves a week will help you out

    I went very high B12 using supplements like nutritional yeast with it added to the flakes.

    If one is concerned about Vit D levels read up on MK4 and MK7 forms of vitamin K2 before using vit D3 supplements may be in order.
  • SoCalBeachWifeMom
    SoCalBeachWifeMom Posts: 48 Member
    If you are a milk drinker switch to a 2% . Whole milk reduces the absorption of vitamins and minerals.
  • GordonMiller12nKi
    GordonMiller12nKi Posts: 5 Member
    In addition to meat, vitamin B12 is found in seafood, milk and eggs.

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