Si tomamos cereales integrales eco y fermentados, no tiene por que haber carencia de B12. Si se tiene una buena alimentación y se mantiene una buena flora intestinal la propia flora fabrica B12 la cuál es absorvida en el intestino. Haces bien en recordarlo pero creo tenemos demasiado miedo a esa posible carencia que no es necesario suplementar si se siguen unas sencillas pautas alimenticias.
Justamente el día que estaba viendo esos estudios que puse al principio también vi este:
Priscilla, ve con cuidado compi, que tener deficiencia en B12 es jodido para el sistema nervioso. Yo he leído por ahí que las bacterias de la flora intestinal que producen B12 son las del intestino grueso, con lo que da lo mismo que la produzcan porque no se puede absorber por ahí. Te tendrías que comer tus propias heces.Acta Sci Pol Technol Aliment. 2012 Apr 2;11(2):209-12.
The impact of vegan diet on B-12 status in healthy omnivores: five-year prospective study.
Mądry E, Lisowska A, Grebowiec P, Walkowiak J.
Source
Department of Physiology, Poznań University of Medical Sciences, Poland.
Abstract
Background. There are no long-term prospective studies assessing the impact of the vegan diet on vitamin B-12 (B-12) status. Many vegans take B-12 supplements irregularly or refuse to adopt them at all, considering them to be "unnatural" products. The use of B-12 fortifi ed food may be an alternative. Therefore, we aimed to estimate the long-term effect of a vegan diet on serum B-12 concentrations in healthy omnivore adults, comparing the infl uence of natural products consumption and B-12 fortifi ed food. Material and methods. A fi ve year prospective study was carried out comprising 20 omnivore healthy adult subjects, who moved to strict vegan diet for 5 years. Ten volunteers followed vegan diet based entirely on natural products, while the remaining ten subjects consumed food fortifi ed in B-12. In all subjects serum vitamin B-12 concentration was determined before and 6, 12, 24 and 60 months after the implementation of the diet. Results. A signifi cant decrease (p < 0.0002) of serum B-12 concentrations in the whole studied group was noted after 60 months of vegan diet. However, observed changes were in fact limited to the subgroup consuming exclusively natural products (p < 0.0001). Conclusions. Transition from omnivore to vegan diet is associated with the risk of vitamin B-12 defi ciency. B-12 fortifi ed products might constitute a valuable alternative in vegans refusing to take vitamin supplements.
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