Vitamin B12 is one of the most important vitamins for the human body. Without adequate supplies, you can Disorders of the blood and the formation of genetic material, as well as the nervous system and metabolism
to come. Since the vitamin is found almost exclusively in foods of animal origin, vegetarians and vegans in particular should ensure adequate intake.
Vitamin B12 is basically not a single vitamin. Rather, under B12 it becomes a whole group of vitamins,
the call “Cobalamin”,
It is understood. Vitamin B12 has a special property: it is the only water-soluble vitamin that the human body can store for several years (mainly in the liver).
Vitamin B12 arrives almost exclusively on foods of animal origin
prior to. The reason for this is that only the bacteria that live in the stomach and intestinal flora of animals can produce the vitamin. In addition, animals also absorb the vitamin through their food, since vitamin-forming bacteria are found in the soil or on plants. However, B12 is also added to cattle because they too cannot produce enough.
Foods of animal origin are therefore especially rich in vitamin B12 Muscle meat, liver, fish, milk, eggs and cheese.
Therefore, vegetarians or vegans should ensure that they eat enough foods that contain vitamin B12. Alternatively you can also supplements
taken in the form of pills or drops. If there are problems with absorption through the stomach or intestines, B12 can also be given by injection at the doctor.
Vitamin B12 is hardly found in plant foods. While some seaweeds have high levels of the vitamin, the nutrient isn’t always present in a form that humans can use. Also, humans can’t eat so much that it’s not enough in the end.
Food of animal origin – details per 100 g
|cow liver||60 µg|
|Cow milk||0.4 µg|
|Egg (purchased)||1.9 µg|
|cream cheese||0.5 µg|
|Mozzarella cheese||2.0 µg|
What is the average daily dose?
The recommended daily dose of vitamin B12 for adults and young people from 15 years of age is included. 4 micrograms (mcg) per day.
Pregnant and lactating mothers need a slightly higher daily dose of the vitamin of 4.5 or 5.5 µg.
There is no standard value for the concentration of vitamin B12 in the blood. This varies by age and gender. For adults, the reference range is between 200 and 100 nanograms per liter of blood serum.
How do you recognize a B12 deficiency?
If there is a lack of vitamin B12, the first thing to do is blood formation
affected. This leads to the formation of large red blood cells with a high hemoglobin content, which causes typical symptoms such as pale skin, dizziness, and a general feeling of weakness
result. In addition, a deficiency of vitamin B12 also affects this nervous system
than is indicated, among other things, by a Ktingling and burning in the hands and feet
as well as a state and hall security can express. Last but not least, it can also be a decrease capacity of concentration,
raised one forgot
Provide indications of a vitamin B12 deficiency.
A vitamin B12 deficiency is extremely rare in healthy people. This is due to three factors:
- First, the proportion of foods of animal origin in the diet is very high in industrialized countries.
- Second, in healthy people, much of the vitamin B12 present in the body is not excreted through the digestive process, but is reused.
- And third, the human body can store the vitamin in very large amounts (2,000 to 4,000 µg), so a vitamin deficiency only manifests itself after months or years.
However, even if you are on an omnivorous diet, B12 intake can cause difficulties. In order for the vitamin to be absorbed by the body, it needs the so-called intrinsic factor.
This special transport vitamin is necessary for B12 to be absorbed in the small intestine through the intestinal mucosa.
The clinical symptoms of a vitamin B12 deficiency only appear when the stores in the liver and kidneys are practically empty. If a vitamin deficiency is ignored for too long, nerve damage in particular can no longer be repaired. In this context, vegetarians and vegans in particular should ensure that they consume enough foods that contain vitamin B12.
In contrast to a deficiency is an overdose of vitamin B12 almost impossible.
The human body stores or excretes excess cobalamins. Therefore, there are no known cases of toxic overdose of the vitamin.
What are the tasks and functions of vitamin B12 in the body?
Vitamin B12 performs a number of important tasks in the body. it’s not just him red blood cell formation
involved, but also Manufacturing process of the human genome.
Consequently, without an adequate supply of vitamin B12, cell growth and cell division are negatively affected. An adequate supply of vitamin B12 is crucial for healthy growth, especially in children.
The vitamin also plays a crucial role in the human nervous system. It is required to to regenerate nerve fiber sheaths.
Therefore, cobalamin is essential to ensure the transport of nerve signals in the body. Last but not least, vitamin B12 also plays a role in the breakdown of certain fatty acids and is necessary for the metabolism of folic acid.
What is the best way for the body to absorb vitamin B12?
Of the human body cannot produce vitamin B12 on its own,
but you must absorb the vitamin through food. Obtaining the vitamin from animal products such as meat, fish, eggs and dairy products is very simple and effective.
To absorb cobalamins, the body needs a special protein (so-called “intrinsic factor”), which is formed in the cells of the stomach. Certain medications, such as gastric acid inhibitors or anticoagulants, can alter this intrinsic factor. The result is impaired absorption of vitamin B12. People who suffer from chronic inflammation of the intestines, celiac disease or diabetes often have problems absorbing vitamin B12.
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