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THIS is a story of two mites, an animal lover, a few choice B words and a mother's quest for balance. It begins with that ongoing battle between two tar-coloured spreads Vegemite versus Marmite.

Both are derived from yeast extract, and are high in the B vitamins thiamine (B1), riboflavin (B2), niacin (B3) and folate, also known as folic acid (B9). In fact, a nutrition comparison shows the amounts of these vitamins in the spreads are practically identical. But Marmite has also been fortified with B12 (cobalamin), a vitamin not available from plant products. It can only be found in meat, fish, shellfish, eggs and milk products, which poses a major problem for vegans, who don't eat animal products of any kind. Vegetarians can also struggle to get enough B12, as can people 60 and older, the latter because of absorption issues.

All of the B vitamins play important roles in health, but for a mother of a new vegetarian, it's that B12 ingredient that poses the most concern.

Its main jobs are the manufacture of red blood cells and the normal functioning of the brain and nervous system. In fact, it's involved in the metabolism of every cell in the body and is considered to be the "energy" vitamin.

A lack of B12 can lead to a whole bunch of health problems. Wikipedia makes for scary reading: "Vitamin B12 deficiency can potentially cause severe and irreversible damage, especially to the brain and nervous system. At levels only slightly lower than normal, a range of symptoms such as fatigue, depression and poor memory may be experienced." Psychosis and mania are other possible symptoms, while a severe shortage can lead to a serious illness called pernicious anaemia. This occurs when there are too few red blood cells and the spinal cord and other nerve cells can be damaged.

Christina Scott-Moncrieff in her book The Vitamin Alphabet is less alarming. She says B12 is only needed in small amounts each day and the liver can store several years' supply.

"As a result, the most common reason for vitamin B12 deficiency is failure of the body to absorb it because of changes in digestion, rather than from any dietary deficiency." A shortage of B12 can be addressed by eating foods, especially cereals, that have been fortified by the vitamin, through tablets, or by injection. Those who might need a boost are the aforementioned vegans and the elderly, plus people who drink moderate to large amounts of alcohol, pregnant and breastfeeding mothers and anybody who regularly takes laxatives or antacids. The best sources of vitamin B are, in order, pig or calf's liver, fatty fish like salmon, white fish, beef, eggs, cheese, chicken and milk.

This does not bode well for vegans and neither does research from the Netherlands, which shows a lack of B12 in the early years of life can result in long-term reduced cognitive function.

Scientists from the Nutrition and Food Research Institute in Zeist studied 48 children who had been raised on a vegan macrobiotic diet until age six. After that age, the children ate a lacto-vegetarian (with dairy products) or omnivorous (meat and vegies) diet.

The researchers ran cognitive tests on the youngsters when they were aged between 10 and 16, and compared them with tests run on children who had been omnivorous since birth.

"The control subjects, all of whom had normal B12 status, performed better on most psychological tests including those measuring fluid intelligence, spatial ability and short-term memory than those who had been macrobiotic," a research report says. "Those who were still deficient in B12 performed worst of all."

One of the reasons for this is because vitamin B12 deficiency causes neurological damage that can be permanent.

So, what to do when your 12-year-old son turns vegetarian for the love of animals and then has the tenacity to stick to his word?

The answer lies in dairy products, eggs and other foods that have that B12 boost, like Marmite. It's time to start reading food nutrition labels with even more care. Other B vitamins are also important.

In his book Natural Remedies That Really Work, Shaun Holt cites research that shows that B6 may prevent Parkinson's disease. More than 5000 people aged over 55 took part in a 10-year study and the results showed that a higher intake of B6 (pyridoxine) significantly decreased the chances of developing the disease.

Another large study involving 60,000 Swedish women looked at the role of B6 in preventing colorectal cancer. Research showed that women who consumed low levels of B6 had a 30% higher chance of developing this type of cancer than those who consumed large quantities. Even more at risk were those women who had low vitamin B6 consumption and who drank moderate to large amounts of alcohol. Holt says that in New Zealand, the recommended daily intake (RDI) of vitamin B6 is 1.5mg for men and 1.4mg for women. "The best sources of vitamin B6 are meats and whole grains." Brewer's yeast is recommended as a good food supplement to up your intake. Interestingly, beer is not considered a reliable source because alcohol inhibits the absorption of B vitamins.

B9 is the big one for women who want to have babies. A deficiency in folic acid can lead to birth defects. Folate works with B12 to protect the nervous system, especially that of the developing foetus, and to manufacture red blood cells. It also stimulates appetite, aids digestion, helps mental and emotional wellbeing and is needed for healthy skin and hair. The best sources of folic acid are spinach, broccoli, starchy vegetables, whole grains and liver and, of course, Marmite and Vegemite.

Which brings us back to the battle of the spreads, the boy turned herbivore and the omnivorous mother striving for the balance of the Bs. The answer, it seems, lies in education and a brand new alphabet of eating.

Freaky facts

1. There are eight B vitamins vital for good health. These are B1, B2, B3, B5, B6, B7, B9 and B12. They were once thought to be one vitamin, but scientists discovered they were chemically distinct vitamins often found in the same foods.

2. Sunflower seeds provide a quick fix of Vitamin B1. This vitamin is needed to maintain a healthy nervous system, can help in the battle against depression and boost memory and learning.

3. You can steel your nerves with vitamin B12. The largest and most complex chemical structure of all the vitamins, B12 is unique in that it contains a metal ion, cobalt. That's why it's called cobalamin. The form of B12 used in most supplements is cyanocobalamin.

4. There are more than a few sad facts about vitamin B12 deficiencies. One study showed that as many as 30% of patients hospitalised for depression were deficient in the vitamin. A population-based study of nearly 4000 elderly men and women showed those with a vitamin B12 deficiency were almost 70% more likely to experience depression than those with normal vitamin B12 status.

5. Combine your Bs and Cs. Research shows that the B vitamins are most effective when vitamin C is present. But watch your intake of all vitamins there are recommended daily doses for everything. Yes, you can have too much of a good thing.