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You are here: Home / Eating Healthy / What You Need to Know About Diabetes and Vitamin B12

What You Need to Know About Diabetes and Vitamin B12

April 19, 2022 By Toby Smithson

Estimated reading time: 4 minutes

Vitamin B12 is required in incredibly tiny amounts, but a deficiency can have enormous consequences. And, metformin (the most common treatment for type 2 diabetes) seems to increase the risk for vitamin B12 deficiency. You’d better watch this clip to see where to find vitamin B12 (and whether supplements are an answer).

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Table of contents

  • Should I? Shouldn’t I?
  • Surprise… It’s Vitamin B-12!
  • The Reasons Why I’m Speaking With Diabetics
  • So What is it in?
  • My Personal Note…

Should I? Shouldn’t I?

There is a lot of talk about supplements… Should I, shouldn’t I? Will taking this or that supplement harm me, or do I need to take this or that supplement? The quick answer is that we want to choose food first to supplement our nutrition profile… BUT, there are a few and I want to talk about one vitamin that you may need to take as a supplement. And just a note here, make sure to check out my video on Magnesium.

Be Sure to Check Out – Vitamin D May Cut Diabetes Risk

Surprise… It’s Vitamin B-12!

Ok, the big reveal is that the vitamin we will be talking about today is vitamin B-12. I’ll fill you in on why this is something for people with diabetes to pay attention to here in a minute. Let’s start with the amount of B12 you need. The recommended daily allowance for B12 is 2.4 micrograms for people (males and females) who are ages 14 and up.

Now, this is a tiny amount. If a 15,000 pound bull elephant represented 1 gram, 1 microgram would be a nickel. But, our failure to get enough B12 can have severe consequences like nervous disorders and dementia. B12 is some powerful stuff.

The Reasons Why I’m Speaking With Diabetics

Why am I speaking to people with diabetes? There are three big reasons. One, research has found that people with diabetes, both type 1 and type 2, tend to be deficient in vitamin b 12; two, if you are taking the medication, Metformin, which is the first line of oral glucose-lowering medication for people with type 2 diabetes, it increases this risk. A recent study published in the journal of Human Nutrition and Metabolism found vitamin B12 deficiency in over 17 percent of people with type 2 taking Metformin and the risk for deficiency may increase with a long time of taking metformin and a long time of managing type 2 diabetes; and reason number three, if you are following a plant-based eating plan, you are missing out on the best sources of B12.

So What is it in?

Vitamin B12 is found in fish, meat, poultry, eggs, milk, and milk products. Clams and liver are the two highest sources. If you follow a vegan eating plan, you are limited to fortified breakfast cereals or nutritional yeast products, fortified almond or soy milk, tempeh, or vegan mayonnaise as your sources. Those who follow a vegetarian diet can get a larger dose of B12 than the vegan options, from plain low-fat yogurt, low-fat milk, cottage cheese, or Swiss cheese. And…Eggs also have a small amount of B12.

Be Sure to Check Out – How Do I Get Adequate Protein on a Plant-Based Diet?

My Personal Note…

If you think you need to take a supplement, please talk to your doctor.  As a little personal note here. I follow a plant-based eating plan so my doctor suggested I take a B12 supplement. After taking the supplement daily for a year, my doctor ordered lab work to check my B12 status. The results stated I was getting too much B12, so since I am still following a plant-based regimen, my doctor suggested cutting back on the supplement every other day.

There are no screening protocols so this is a question you may want to present to your doctor. Ask for some lab work on vitamin B12. Are there any vitamins or minerals you are curious about? Let me know in the comments below.

Until next time, cheers to your health.

Don’t forget to take a look at our most frequently asked questions.

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Filed Under: Eating Healthy

Toby Smithson Diabetes Everyday

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Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

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May 25

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I have so many feel goods from attending and presenting at this conference. 
❤️sharing diabetes knowledge at my presentation on Monday morning.
❤️hearing on how the presentation impacted them from so many of the dietitians who attended. 
❤️learning from the amazing speakers at other sessions.
❤️learning and schmoozing with vendors at the expo.
❤️networking with fellow dietitians throughout the conference.
❤️And reuniting with my dietitian bestie. We were academy of nutrition and dietetics spokespeople together for 9 years. ❤️ 
Thank you Todays Dietitian Symposium for another fabulous conference! 
@todaysdietitian #TDinFL @sarahrdtv #dietitianlife #dietitianapproved

I have so many feel goods from attending and presenting at this conference.
❤️sharing diabetes knowledge at my presentation on Monday morning.
❤️hearing on how the presentation impacted them from so many of the dietitians who attended.
❤️learning from the amazing speakers at other sessions.
❤️learning and schmoozing with vendors at the expo.
❤️networking with fellow dietitians throughout the conference.
❤️And reuniting with my dietitian bestie. We were academy of nutrition and dietetics spokespeople together for 9 years. ❤️
Thank you Todays Dietitian Symposium for another fabulous conference!
@todaysdietitian #TDinFL @sarahrdtv #dietitianlife #dietitianapproved
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May 25

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Love this message from DJ. Dietitians do promote food first but … there are times that it’s not food only. @djblatner @todaysdietitian #TDinFL @nowfoodsofficial

Love this message from DJ. Dietitians do promote food first but … there are times that it’s not food only. @djblatner @todaysdietitian #TDinFL @nowfoodsofficial ...

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May 24

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Look for “live and active cultures” especially on yogurt for it to be a probiotic. @katescarlata #TDinFL @todaysdietitian #guthealth #diabetes #diabetesmanagement @activia

Look for “live and active cultures” especially on yogurt for it to be a probiotic. @katescarlata #TDinFL @todaysdietitian #guthealth #diabetes #diabetesmanagement @activia ...

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May 24

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Curious? Are you currently including fermented foods to your diet for gut health?

Fermented foods: may be healthy for microbiome.
Increase gut microbial diversity to improve gut health. I’ve been adding 1/4 cup serving of kimchi to my lunch which is one serving. Listening to @katescarlata #TDinFL #guthealth #kimchi #diabetes #diabetesmanagement @todaysdietitian
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May 24

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Enjoyed presenting @todaysdietitian symposium this morning. I’ve received many kudos through the day regarding how much the information impacted the audience. ❤️ Thank you for sharing your personal stories about diabetes. Presented alongside Dr Bev. #TDinFL #diabetes #cognitivedistortions #diabeteslife #livingwithdiabetes #diabetes

Enjoyed presenting @todaysdietitian symposium this morning. I’ve received many kudos through the day regarding how much the information impacted the audience. ❤️ Thank you for sharing your personal stories about diabetes. Presented alongside Dr Bev. #TDinFL #diabetes #cognitivedistortions #diabeteslife #livingwithdiabetes #diabetes ...

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May 23

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Learning about dietary supplements labeling. Important to note that a supplement cannot make a claim that it will cure, treat, or prevent conditions like diabetes. #TDinFL @todaysdietitian @blackswanneats

Learning about dietary supplements labeling. Important to note that a supplement cannot make a claim that it will cure, treat, or prevent conditions like diabetes. #TDinFL @todaysdietitian @blackswanneats ...

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May 23

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May 22

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I’m off to speak at a conference. Hoping that when I get back, my tomatoes will be ripe and ready to eat. I’m already meal planning. Thinking of combining my home grown tomatoes, cucumber and onions with rice vinegar dill weed and a packet of low calorie sweetener to make a low carb side dish. 😋 
#tomato #tomatowellness #cucumber #lowcarbsides #diabetes #diabetesfriendly #garden #freshveggies

I’m off to speak at a conference. Hoping that when I get back, my tomatoes will be ripe and ready to eat. I’m already meal planning. Thinking of combining my home grown tomatoes, cucumber and onions with rice vinegar dill weed and a packet of low calorie sweetener to make a low carb side dish. 😋
#tomato #tomatowellness #cucumber #lowcarbsides #diabetes #diabetesfriendly #garden #freshveggies
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May 22

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Excited to pick and eat a cucumber from our garden. Love this low carb veggie that provides fiber, potassium, magnesium, vitamin c and lots of vitamin k. Simple pleasures… sliced the cucumber in my black bean taco salad tonight. #diabetesfriendly #diabetes #cucumber #gardenveggies #joysofgardening

Excited to pick and eat a cucumber from our garden. Love this low carb veggie that provides fiber, potassium, magnesium, vitamin c and lots of vitamin k. Simple pleasures… sliced the cucumber in my black bean taco salad tonight. #diabetesfriendly #diabetes #cucumber #gardenveggies #joysofgardening ...

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May 20

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Best reason in the whole wide world on why I took a break from social media! Spent time with our 4 boys+ 4 daughter in laws + our 2 very very special granddaughters. #family #laughter #relaxation #familyvacation #wearefamily❤️

Best reason in the whole wide world on why I took a break from social media! Spent time with our 4 boys+ 4 daughter in laws + our 2 very very special granddaughters. #family #laughter #relaxation #familyvacation #wearefamily❤️ ...

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Apr 27

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Are you bored with what you are eating? Need some inspo plus a huge health benefit? I’m in! This information is good for EVERYONE. Link to latest video in my bio. 
Do you have any favorite go to recipes or meals? Please comment below. 
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Are you bored with what you are eating? Need some inspo plus a huge health benefit? I’m in! This information is good for EVERYONE. Link to latest video in my bio.
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#earthday #earthdayeveryday #lovetheland #mothernature #portroyalsound #lovethesea

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#earthday #earthdayeveryday #lovetheland #mothernature #portroyalsound #lovethesea
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Apr 22

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Celebrating earth day all week ( honestly everyday here) with: 
🌻 attending a flower arrangement class to prepare for selling our homegrown flowers at our farmers market.
🌻Walking on the bluff in our neighborhood this morning.
🌻Enjoying views of wildlife as I walk my dog. 
🌻and tending to my vegetable garden.
Happy Earth Day! Stay beautiful. #earthday #earthday2022 #earthdayeveryday #physicalactivity #joy

Celebrating earth day all week ( honestly everyday here) with:
🌻 attending a flower arrangement class to prepare for selling our homegrown flowers at our farmers market.
🌻Walking on the bluff in our neighborhood this morning.
🌻Enjoying views of wildlife as I walk my dog.
🌻and tending to my vegetable garden.
Happy Earth Day! Stay beautiful. #earthday #earthday2022 #earthdayeveryday #physicalactivity #joy
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Apr 21

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Check out this program for lowering cholesterol conducted by two registered dietitians. More info @nutritionunique @sarahrdtv 
#cholesterol #cholesterollowering #dietitianapproved

Check out this program for lowering cholesterol conducted by two registered dietitians. More info @nutritionunique @sarahrdtv
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⬆️ definitely a topic to pay attention to… don’t let some of your eating habits get in the way of keeping your bones healthy and strong. TY @graciouslynourished and @eatthisnotthat for using my insight. #bonehealth #eatinghabits #reducesodiumintake #osteoporosis #osteoporosisprevention @kin.di_rd @freshnutritionny

⬆️ definitely a topic to pay attention to… don’t let some of your eating habits get in the way of keeping your bones healthy and strong. TY @graciouslynourished and @eatthisnotthat for using my insight. #bonehealth #eatinghabits #reducesodiumintake #osteoporosis #osteoporosisprevention @kin.di_rd @freshnutritionny ...

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Should I? I get this question asked… should I be taking supplements? Find out the answer in my latest YouTube video. Link located in my bio under linktr.ee/tobysmithson 
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Should I? I get this question asked… should I be taking supplements? Find out the answer in my latest YouTube video. Link located in my bio under linktr.ee/tobysmithson

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#spices #springcleaning #springcleaningtips #whenindoubtthrowitout

Spring clean up time for my spice rack! Every year when Passover approaches, it’s a double reminder for me to clean out my refrigerator, cabinets and spices! Rule of thumb is to replace ground spices annually. 📝🗓
When is the last time you threw away spices?
#spices #springcleaning #springcleaningtips #whenindoubtthrowitout
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To those who celebrate Passover, Chag Pesach Sameach! 🍷 🍷 🍷 🍷

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I know it’s not the photo you’d expect for National Gardening Day. I’ll make sure to post the beautiful veggie plants growing in a post later.
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If you could only use two words to describe how an above target blood sugar feels… what would it be?

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