If you aren’t on a plant-based diet, then you may not know about the importance of Vitamin B12. However, as a vegetarian, vegan, or if you are eating based on any other plant-focused diet, you will know that where you get your Vitamin B12 is a big concern for many people.

Vitamin B12, otherwise known as cobalamin, is an essential Vitamin crucial to nerve tissue, brain function, and red blood cell production. Vitamin B12 is water soluble vitamin, which means that it goes directly to your blood stream and it can be excreted if you intake too much. However, unlike other vitamins and minerals, Vitamin B12 can also be stored in the liver. The RDA (Recommended Dietary Allowance) is 2.4 mcg for individuals aged 14 & above, and increases for women going through pregnancy or lactation. 

There are four different types of Vitamin B12 - methylcobalamin, hydroxocobalamin, cyanocobalamin, and 5-deoxyadenosylcobalamin. A few of these are naturally occurring, but there are also pharmaceutically synthesized versions.Typically, Vitamin B12 is found in animal products like meat, poultry, fish, and dairy products. However, recent research proves that water lentils are one plant-based source of Vitamin B12. The dietary supplement sector also offers oral and sublingual Vitamin B12 supplements. Unfortunately, though, these are often unnatural, synthesized forms.

Vitamin B12 deficiency is very common in the United States with as many as 3 million adults diagnosed with a deficiency every year. Often this includes older adults, individuals with gastrointestinal disorders, vegans, vegetarians, and pregnant and lactating women; however, other individuals can also be deficient without knowing. 

Vitamin B12 deficiency often showcases itself as fatigue, weakness, constipation, and weight loss. Other symptoms include neurological damage such as numbness of the extremities, confusion, and memory loss. Most of these symptoms can be reversed with treatment such as weekly or monthly injections. However, long term deficiency can also cause irreversible damage. Vitamin B12 is also important because it has been proven to regulate and lower homocysteine, an amino acid considered a risk factor for both cardiovascular disease and dementia.

Most sources of Vitamin B12 are animal derived such as shellfish, meat products, dairy products, or poultry. However, water lentils are another plant-based source of Vitamin B12. Water lentils contain a high source of Vitamin B12 and are one of the only plants to contain this Vitamin. 

Water lentils have 1 mcg Vitamin B12 in 24 grams, which accounts for 42% of one’s daily intake. When comparing that to other animal sources such as eggs and chicken, water lentils contain more Vitamin B12 per gram. One egg contains only 0.86 mcg Vitamin B12 while 100 grams of cooked chicken only contains 0.24 mcg, which is only 10% of one’s recommended daily allowance. Additionally, 100 grams of plain Greek yogurt contains 0.52 mcg of Vitamin B12, which is also less than the 1 mcg that 24 grams of water lentils provides! 

Overall, Vitamin B12 deficiency is a prominent problem around the United States and other countries around the world, especially amongst plant-based and elderly populations. This deficiency can cause irreversible neurological damage and the treatment consists of lifetime injections every few weeks. Contrary to previous beliefs, animal sources are no longer the only source of Vitamin B12. Recent research has shown that water lentils contain a high source of this B Vitamin and can provide the body with more Vitamin B12 than other common animal products. Water Lentil Lean contains 42% of one's daily value for Vitamin B12, which makes it the perfect addition to any plant-based diet!