Laura Smith
Vitamin B12 is an essential nutrient that supports many important body functions, including red blood cell formation and the breaking down of fatty acids to produce energy. While vitamin B12 is found in many food sources, most of them are animal-based. For vegetarians and vegans, it can be challenging to obtain sufficient amounts of vitamin B12, as it is not typically found in plant-based sources. However, certain types of mushrooms, such as shiitake and white button mushrooms, have been found to contain varying levels of vitamin B12. This discovery could provide a valuable plant-based source of this critical nutrient for those following vegetarian or vegan diets.
| Characteristics | Values |
|---|---|
| Are mushrooms a source of vitamin B12? | Yes, but only certain types of mushrooms contain vitamin B12. |
| Which mushrooms contain vitamin B12? | Shiitake mushrooms, black trumpet, and golden chanterelle. |
| How much vitamin B12 is in shiitake mushrooms? | The vitamin B12 content varies between 1.3 and 12.7 μg/100 g dry weight, with an average of 5.61 μg/100 g. |
| How much vitamin B12 should one consume daily? | The recommended daily intake of vitamin B12 is 2.4 μg for adults. |
| How much dried shiitake mushroom is needed to meet the daily requirement of vitamin B12? | 50 grams of dried shiitake mushrooms will meet the daily requirement of vitamin B12. |
| Are there other plant-based sources of vitamin B12? | Yes, but they are limited. Some plant-based sources include tea leaves and nutritional yeast. |
| What are the main sources of vitamin B12? | Vitamin B12 is typically found in animal-derived foods, such as turkey, chicken, and beef. |
| What are the risks of vitamin B12 deficiency? | Vitamin B12 is essential for overall health and plays a role in nerve function, red blood cell formation, and energy production. Deficiency can lead to various health issues. |
| How to address vitamin B12 deficiency? | Consult a healthcare provider to determine vitamin B12 levels and consider supplements or including animal-based sources in the diet. |
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What You'll Learn
Shiitake mushrooms are a good source of vitamin B12
B12 is a crucial micronutrient that is essential for nerve cell health, mental ability, red blood cell formation, and energy production. It is commonly found in animal-derived foods such as meat, milk, eggs, and fish, making it challenging for those on plant-based diets to obtain sufficient amounts. However, shiitake mushrooms stand out as an excellent source of vitamin B12, offering a viable option for vegetarians and vegans.
Shiitake mushrooms (Lentinula edodes) are a cultivated variety of mushrooms consumed worldwide, commonly used in fresh or dried forms in various vegetarian dishes. While B12 is generally low or absent in most mushroom varieties, shiitake mushrooms are unique in their ability to produce significant amounts of this vitamin. This sets them apart from other plant-based sources, which typically lack B12 unless they are fortified.
The vitamin B12 content in dried shiitake mushrooms has been found to vary, with some studies reporting an average of approximately 5.61 μg/100 g of dry weight. However, this amount can differ based on the type of shiitake mushroom. For example, donko-type fruiting bodies with closed caps contain 5.61 ± 3.90 μg/100 g, while koushin-type fruiting bodies with open caps have 4.23 ± 2.42 μg/100 g. Despite the variation, consuming just 50 grams of dried shiitake mushrooms is generally considered sufficient to meet the daily recommended intake of B12, which is 2.4 micrograms for adults.
The ability of shiitake mushrooms to produce B12 is attributed to their access to bacteria, which are the primary synthesizers of this vitamin. This sets shiitake mushrooms apart as one of the few non-animal sources of bioavailable B12. The bed logs on which shiitake mushrooms grow also contain vitamin B12, further supporting the notion that shiitake mushrooms can derive this vitamin from their bacterial environment.
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Oyster mushrooms do not contain B12
Oyster mushrooms are a plant-based food that covers the vitamin B group with the exception of B12. While oyster mushrooms are a nutritional powerhouse, they do not contain B12. This is because B12 is generally low across most varieties of mushrooms and completely absent from plant sources. B12 is made and stored in the gut of animals, which is why it is difficult to access for those on a plant-based diet.
Oyster mushrooms, or Pleurotus ostreatus, are rich in vitamin B, with a total concentration of 99.96 mg/kg. They contain vitamin B1, B2, B3, B4, B5, B6, B7, B8, B9, B10, B11 and B12, according to one source. However, the specific type of B12 contained in oyster mushrooms is not specified, and it may be a form that is not biologically active in humans.
Vitamin B12 is essential for the proper functioning of the body, as it plays a key role in DNA replication and is necessary for every cell in the body. The recommended daily intake of B12 is 2.4 mcg for adults, and it can be found in foods from animal sources such as beef, liver, salmon, eggs, and milk. While oyster mushrooms may not be a significant source of B12, they are still a good source of other B vitamins, which are also important for health and energy production.
It is worth noting that some sources suggest that oyster mushrooms do contain vitamin B12. However, the specific type and bioavailability of this B12 are unclear. Overall, while oyster mushrooms may not be a significant source of B12, they are still a nutritious food with a variety of health benefits.
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B12 is made in the gut of animals
B12 is indeed made in the gut of animals. It is synthesized by certain bacteria and archaeon, and accumulates in animal tissues, including meat and milk. Ruminants, such as cattle and sheep, acquire vitamin B12 through a symbiotic relationship with bacteria in their stomachs. This vitamin is then absorbed by humans when they consume meat or dairy products.
In the human body, the bacteria that produce vitamin B12 are located in the large intestine, but absorption occurs in the small intestine. This odd arrangement means that humans only absorb a small amount of the B12 produced by their gut bacteria, and the rest is excreted. This is believed to be a result of evolution, as our ancestors likely produced and absorbed B12 in the large intestine, but this changed when they began consuming meat and bone marrow, which contain high levels of B12.
Vegetarians and vegans are at a high risk of B12 deficiency since the vitamin is primarily found in animal products. However, some plant-based sources of B12 do exist, such as fortified foods and, surprisingly, mushrooms. Certain varieties of mushrooms, such as shiitake and cultivated white button mushrooms, contain significant amounts of B12, offering a valuable source of this vitamin for those on plant-based diets.
The presence of B12 in mushrooms is likely due to microbial interactions with bacteria in the soil or their aerial surfaces. This discovery has important implications for human diets, as it provides a natural, plant-based source of B12, which is otherwise predominantly found in animal products.
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B12 is essential for nerve function and energy production
B12 is an essential vitamin, playing a key role in DNA replication and offering a wide range of health benefits. It is synthesised by certain bacteria and is generally found in animal-based foods, particularly in the flesh of predatory species. As such, it is difficult to access for those on a plant-based diet, and deficiencies are common among vegans, vegetarians, and breastfed babies of vegan mothers.
B12 is important for nerve function and energy production. It produces and maintains the myelin surrounding nerve cells, supports mental ability, and breaks down fatty and amino acids to produce energy. B12 also has a close relationship with folate, with both depending on one another to work properly.
Some mushrooms, such as oyster and shiitake, are a good source of vitamin B12. However, B12 is generally low across most varieties of mushrooms and completely absent from plant sources. Shiitake mushrooms are an exception, as they are able to access bacteria to produce B12. A serving of 50g of dried shiitake provides the daily recommended amount of B12, which is 2.4 micrograms. Other mushroom varieties that contain B12 include black trumpet and golden chanterelle, which are consumed by European vegetarians, and white button mushrooms.
Vitamin B12 can also be obtained through supplements, with preparations derived from Lentinula edodes (shiitake) being widely used as dietary supplements.
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B12 is not found in plants
Mushrooms are often hailed as a good source of B vitamins, but this does not include B12. While some studies have found that certain types of mushrooms, such as shiitake, black trumpet, and golden chanterelle, contain B12, others have found that these mushrooms have zero or trace levels of the vitamin.
Oyster mushrooms, for example, are a great source of the vitamin B group, with the exception of B12. However, shiitake mushrooms are one of the few mushrooms with elevated B12. 50g of dried shiitake provides the daily recommended amount of 2.4 micrograms. It is thought that shiitake mushrooms are able to access bacteria to make B12.
White button mushrooms (Agaricus bisporus) have also been found to contain vitamin B12, with higher concentrations in the outer peel than in the cap, stalk, or flesh, again suggesting that the vitamin B12 is bacteria-derived.
Overall, while some mushrooms may contain small amounts of B12, they are not a reliable source of this vitamin, and those following plant-based diets should consider taking an oral B12 supplement to prevent deficiency.
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Frequently asked questions
Yes, some mushrooms contain vitamin B12. The commercially available shiitake mushroom is one of the few mushrooms with elevated B12 content.
The B12 content in shiitake mushrooms varies between 1.3 and 12.7 μg/100 g of dry weight. According to some sources, 50 grams of dried shiitake mushrooms will meet your daily B12 requirements.
Vitamin B12 is found in many animal-based foods, such as turkey, chicken, and beef. However, there are also some plant-based sources of B12, including nutritional yeast and fortified breakfast cereals. If you are concerned about B12 deficiency, consult a healthcare provider to discuss supplement options.
