**Boulder B12: Is Altitude Air Stealing Vegan Youth?**
By Franklin Everett ShawIt’s a crisp morning in Boulder, Colorado. The Flatirons are dusted with snow, and the air is thin and invigorating. You’re sipping your green smoothie, feeling virtuous about your plant-based lifestyle. But a nagging fatigue persists, and you’re starting to wonder if your diet is really giving you everything you need, especially living at this altitude.
The truth is, Boulder’s vibrant vegan community faces a unique challenge: B12 deficiency, potentially exacerbated by the high altitude. It’s not enough to just be vegan; you need to be a smart vegan, especially here.
B12, or cobalamin, is a crucial vitamin involved in nerve function, DNA synthesis, and red blood cell formation. Unlike many other vitamins, B12 isn’t produced by plants. It’s synthesized by microorganisms, primarily bacteria. Animals obtain B12 by consuming these bacteria or other animals that have. Vegans, therefore, must actively seek out B12 from fortified foods or supplements.
Now, let’s talk about Boulder. At over 5,000 feet above sea level, Boulder presents a unique set of physiological stressors. The lower oxygen levels can impact nutrient absorption, including B12. While direct research on altitude and B12 absorption is limited, the general principle is that the body prioritizes oxygen delivery. This can lead to reduced blood flow to the digestive system, potentially hindering the absorption of various nutrients, including B12.
Think of it like this: your body is a car, and oxygen is the fuel. At high altitude, the engine is working harder to get enough fuel. This leaves less energy for other systems, like nutrient absorption.
So, what can Boulder vegans do to combat this potential double whammy of veganism and altitude?
First, dietary fortification is key. Many plant-based milks, cereals, and nutritional yeasts are fortified with B12. However, it’s crucial to check the labels. Aim for at least 2.4 micrograms (mcg) of B12 per day, the recommended daily allowance for adults. But, given the potential absorption issues at altitude, aiming higher might be prudent.
Here’s where things get specific to Boulder. Let’s consider some popular local vegan recipes and how to boost their B12 content:
- Hazel Dell Mushrooms’ Tempeh Scramble: Tempeh is a great source of protein, but it doesn’t naturally contain B12. Sprinkle nutritional yeast (fortified with B12) generously on top. Look for brands like Bragg or Bob’s Red Mill, readily available at Whole Foods Market on Pearl Street.
- Leaf Vegetarian Restaurant’s Pad See Ew: This delicious noodle dish is packed with veggies, but lacks B12. Order it with a side of steamed edamame and sprinkle with nutritional yeast.
- Avery Brewing Company’s Vegan Burger (if they have one): Many vegan burgers are made with soy or pea protein, neither of which contain B12. Pair it with a side salad dressed with a B12-fortified vegan dressing.
However, relying solely on fortified foods can be risky. Absorption rates vary, and you might not be getting enough. This is where supplementation comes in.
There are two main forms of B12 supplements: cyanocobalamin and methylcobalamin. Cyanocobalamin is the more common and cheaper form, but it needs to be converted to methylcobalamin in the body to be used. Methylcobalamin is the active form and may be better absorbed, especially for individuals with certain genetic variations.
In Boulder, you’ll find a wide range of B12 supplements at stores like Pharmaca Integrative Pharmacy on 29th Street and Natural Grocers on Baseline Road. Compare brands and dosages. Look for reputable brands that undergo third-party testing for purity and potency. Consider a sublingual (under-the-tongue) form of B12, as it bypasses the digestive system and may be better absorbed.
A common mistake is assuming that any B12 supplement will do. Not all supplements are created equal. Some contain fillers or binders that can interfere with absorption. Others may not contain the stated amount of B12.
Now, let’s talk about testing. Don’t just guess whether you’re getting enough B12. Get tested! A simple blood test can measure your B12 levels. However, a standard B12 test only measures the total amount of B12 in your blood, not how much is actually available for your body to use.
A more accurate test is the methylmalonic acid (MMA) test. Elevated MMA levels indicate a B12 deficiency, even if your B12 blood levels appear normal. Another useful test is homocysteine. High homocysteine levels can also indicate a B12 deficiency.
Discuss these testing options with your doctor. Many primary care physicians in Boulder are familiar with the needs of vegan patients. If you’re having trouble finding a doctor who understands vegan nutrition, consider seeking out a registered dietitian nutritionist (RDN) specializing in plant-based diets.
Here’s a crucial point: don’t wait until you experience symptoms of B12 deficiency to get tested. Symptoms can be subtle and develop gradually. They can include fatigue, weakness, numbness or tingling in the hands and feet, difficulty concentrating, and memory problems.
Think of B12 testing as preventative maintenance for your body. It’s like getting your car’s oil changed regularly to prevent engine problems.
Finally, let’s address the elephant in the room: vegan athletes in Boulder. Boulder is a mecca for endurance athletes, many of whom are vegan. The demands of intense training can further increase the risk of B12 deficiency. Vegan athletes need to be especially vigilant about their B12 intake and should consider working with a sports nutritionist to optimize their diet.
I interviewed Dr. Sarah Thompson, a local Boulder physician specializing in sports medicine, about her experience treating B12 deficiency in vegan athletes. She emphasized the importance of personalized recommendations. “Every athlete is different,” she said. “Their B12 needs will vary depending on their training intensity, diet, and individual physiology. Regular testing and close monitoring are essential.”
In conclusion, being a healthy vegan in Boulder requires a proactive approach to B12. Don’t rely on luck or assumptions. Fortify your diet, supplement wisely, and get tested regularly. By taking these steps, you can thrive on a plant-based diet and enjoy all that Boulder has to offer, from hiking the Flatirons to enjoying the vibrant culinary scene, without compromising your health. Remember, knowledge is power, and in this case, it’s the power to live a long, healthy, and vibrant vegan life in the beautiful city of Boulder.