What is Vitamine B11
Vitamin B11 is one of the few vitamins that we don’t always get enough of, even when we eat a healthy diet according to guidelines. The body can store small reserves, including in the liver. If our diet contains too little vitamin B11, these reserves are quickly depleted.
Vitamin B11 is essential for the growth and production of red and white blood cells. Women who want to become pregnant are advised to take a vitamin B11 supplement one to two months before conception. This vitamin is crucial for the development of the unborn child’s nervous system. A vitamin B11 deficiency increases the risk of spina bifida, cleft lip, or cleft palate. Vitamin B11 is naturally found primarily in vegetables and whole grain products.
Functions of Vitamin B11
Fetus: From the first day after conception, vitamin B11 plays a vital role in fetal development. This primarily concerns the formation of the nervous system.
Protein synthesis: The conversion of various amino acids (including the harmful homocysteine) and proteins is essential without vitamin B11.
Cell growth: Sufficient vitamin B11 is essential for cell growth. Cells in the intestines and lungs, as well as red and white blood cells, require a reasonable amount of vitamin B11.
Foods rich in Vitamin B11
Vitamin B11 is mainly found in vegetables and grains. Because vitamin B11 is essential for fetal development, women who want to become pregnant are advised to take a vitamin B11 supplement. Vitamin B11 is sensitive to light and heat. Folic acid is also often lost when boiling in water.
| Food Item | Quantity | Micrograms |
|---|---|---|
| Wheat bran | 100 g | 160 |
| Broad beans | 100 g | 150 |
| Broccoli | 100 g | 105 |
| Purslane | 100 g | 100 |
| Soybeans | 100 g | 95 |
| Wheat germ | 100 g | 90 |
| Red beets | 100 g | 75 |
| Spinach | 100 g | 70 |
Causes of deficiencies
Alcohol/smoking: Alcohol affects the absorption and metabolism of vitamin B11. Smoking lowers vitamin B11 levels.
Medications: Aspirin, antacids, birth control pills, and antibiotics negatively impact vitamin B11 levels.
Illness: Psoriasis, anemia, and inflammation of the digestive and respiratory tracts increase the vitamin B11 requirement.
Applications
Atherosclerosis: Elevated homocysteine levels in the blood are a risk factor for cardiovascular disease. Vitamin B11 lowers homocysteine levels.
Birth defects: Taking a vitamin B11 supplement (400 or 500 micrograms per day) from four weeks before conception until eight weeks after conception reduces the risk of birth defects (spinal cord, cleft lip, cleft palate).
Infections: A vitamin B11 deficiency leads to weakened immunity. Sufficient vitamin B11 helps the immune system combat inflammation.
Gout: Vitamin B11 inhibits the production of uric acid.
Hormonal problems: Along with vitamins B6 and B12, vitamin B11 plays a role in hormone balance and the production of neurotransmitters and prostaglandins.
Consequences of a disturbed vitamin B11 balance
- Anemia combined with fatigue, shortness of breath, and difficulty concentrating.
- Birth defects (spinal disc, cleft lip, cleft palate).
- Reduced nutrient absorption, diarrhea, loss of appetite, weight loss.
Daily amount
Recommended daily amount of vitamin B11 (micrograms)
| Man | 300 |
| Women | 300 |
