How Much B12 Is In Wheatgrass?

Did you know that more than half of all women and nearly two-thirds of children under the age of five in India suffer from anemia? And the major cause of this is– low vitamin B12 levels.

This essential vitamin, which your body doesn’t produce on its own, is something you get from the food you eat. If you’re a non-vegetarian, you might still get it from meats and animal products, but if you follow a vegan diet, your options are very limited.

However, there are still some plant-based sources where you can get B12, and one of them is Wheatgrass. But how much B12 is in wheatgrass? Does it have enough that your daily requirements can be fulfilled? Let’s dive in and explore to find out!

What is Vitamin B12 and Why You Need It?

Vitamin B12, also known as cobalamin or cyanocobalamin, is a water-soluble vitamin that your body needs to make red blood cells and DNA (the genetic material in all of your cells.)

Vitamin B12 is a superhero that offers several key benefits to your body:

Supports Healthy Red Blood Cells and DNA Production

Producing red blood cells (RBCs) is one of the primary benefits of vitamin B12. RBCs carry oxygen throughout your body, which is used by your cells to produce the energy needed to keep your body functioning in a healthy way.

When vitamin B12 isn’t enough, the number of RBCs becomes less which ultimately leads to a type of anemia. This essential vitamin also helps your body make DNA, which is the building block of every cell present in your body.

Improves Brain Function

As you age, vitamin B12 becomes even more vital for maintaining brain health. Infact, it is said that B12 may help prevent cognitive decline with ageing and help with your memory and ability to think clearly.

Boosts Energy Levels

While taking B12 when you’re not deficient may not increase energy, if you’re low in B12, you might feel weak and fatigued. Eating more B12-rich foods can help restore your energy if you’re lacking this vitamin.

May Lower the Risk of Vision Problems

Research suggests that a B12 deficiency may increase the risk of age-related macular degeneration (AMD), a condition that causes gradual vision loss in people over 50. Since B12 supports healthy red blood cells, adding more of it to your diet could help reduce this risk.

How Much Vitamin B12 Do You Need?

You need around 2.4 micrograms of vitamin B12 every day to stay healthy. But, if you’re pregnant or are breastfeeding, you may need a bit more, i.e. around 2.6 to 2.8 micrograms per day.

How to Know You Have a Vitamin B12 Deficiency?

A vitamin B12 deficiency can creep up slowly, but there are telltale signs your body may show. Some common initial symptoms are persistent fatigue, weakness, pale or jaundiced skin, and shortness of breath. You might also experience tingling or numbness in your hands and feet, difficulty maintaining balance, or memory problems. Digestive issues like nausea, constipation, loss of appetite or soreness in the mouth or tongue may also occur.

If the deficiency is not addressed on time, you may start to have psychological symptoms like mood swings, depression and irritability.

The deficiency can lead to a range of other neurological symptoms as well such as vision problems, difficulty remembering things or frequent confusion, and trouble walking or speaking as usual.

Does Wheatgrass Contain Vitamin B12?

Wheatgrass is often touted as a nutrient-rich superfood because it is packed with hundreds of vitamins, minerals, and antioxidants. But when it comes to vitamin B12, the story is a bit more complex. Some studies and claims suggest that wheatgrass contains trace amounts of B12, but it’s important to note that these levels may not be sufficient to meet daily requirements.

Also, the form of B12 present in wheatgrass is a topic of debate. Some researchers argue that the B12 found in plant-based sources like wheatgrass could be inactive analogues—compounds that resemble B12 but do not function in the body the same way.

Let’s break down the nutrient profile of wheatgrass to understand better.

Nutritional Element	Amount (per serving, 28.35g) of wheatgrass)
Protein	860 mg
Beta Carotene	120 IU
Vitamin E	80 mg
Vitamin C	1 mg
Vitamin B12	0.30 mg
Phosphorus	21 mg
Magnesium	8 mg
Calcium	7.2 mg
Iron	0.66 mg
Potassium	42 mg

Even though wheatgrass contains trace amounts of B12, relying on it as a primary source could be insufficient. The quantity may not fulfil your daily requirements.

Read more about the benefits of drinking wheatgrass every day.

If you’re looking to ensure sufficient vitamin B12 intake, especially as a vegan or vegetarian, there are several reliable alternatives to consider:

Fortified Foods: Food fortification means certain foods are added with nutrients that are not originally found in the food. Many plant-based products like almond milk, soy milk oat milk, breakfast cereals, and nutritional yeast are enriched with vitamin B12.

Supplements: B12 supplements are an effective and convenient option. These are available in various forms like tablets, capsules, and sublingual drops, and are especially useful for those at risk of deficiency.

B12 Injections: For individuals with severe deficiencies or absorption issues, B12 injections prescribed by doctors can provide a direct and efficient solution.

Fermented Foods: Some fermented foods, like tempeh or miso, also contain small amounts of B12 due to bacterial activity during fermentation, but these levels can be inconsistent.

While wheatgrass may not be a dependable source of B12, it can complement your diet with its wide array of other nutrients, such as chlorophyll, antioxidants, and amino acids.