What is Vitamine B12
Vitamin B12 is found only in animal products. Many people are familiar with this vitamin because vegans can develop a deficiency, as they don’t eat any animal products at all. Vitamin B12 is necessary for the production of red blood cells and for the proper functioning of the nervous system.
Functions of Vitamin B12
Protein synthesis: Like vitamin B11, vitamin B12 is involved in neutralizing the amino acid homocysteine.
Folic acid: Vitamin B12 converts vitamin B11 into an active form. If there is insufficient B12, an inactive form of vitamin B11 is stored, resulting in a vitamin B11 deficiency.
Cells: Vitamin B12 is involved in the metabolism of myelin, the protective layer around nerve fibers in the spinal cord and brain. Cell division also depends on this vitamin.
Which foods contain Vitamin B12?
Vitamin B12 is only found in animal products such as milk, meat, fish and eggs.
| Food Item | Quantity | Micrograms |
|---|
| Liver (calf) | 100 g | 60.0 |
| Mussels | 100 g | 8.0 |
| Salmon | 100 g | 3.0 |
| Beef | 100 g | 2.0 |
| Parmesan cheese | 100 g | 2.0 |
| Cottage cheese | 100 g | 2.0 |
| Egg | Medium | 1.0 |
| Semi-soft goat cheese | 100 g | 0.53 |
| Whole milk | 1 dl | 0.4 |
Causes of deficiencies
Alcohol: Too much alcohol damages the stomach lining and liver, which can lead to a B12 deficiency.
Intestines: Crohn’s disease and other intestinal inflammations, as well as diarrhea, prevent vitamin B12 absorption.
Liver: B12 is stored in the liver. The liver produces blood proteins that are important for the transport and functioning of B12. Liver disease can lead to a deficiency of this vitamin.
Age: In approximately half of all people over 65, the stomach lining no longer functions optimally. This leads to reduced production of intrinsic factor, a protein that ensures the absorption of vitamin B12 in the small intestine.
The pill: The pill increases the risk of B12 deficiency. This also applies to several other medications, such as antacids and anti-diabetic medications.
Veganism: Vegans avoid all foods of animal origin, not only meat but also fish, eggs, and milk. Since vitamin B12 is found only in animal products, they do not ingest any B12 at all.
Pregnancy/breastfeeding: The need for vitamin B12 increases during pregnancy and breastfeeding. If additional dietary supplementation is not provided simultaneously, a deficiency can occur.
Applications
Arteriosclerosis: If arteriosclerosis is associated with elevated homocysteine levels in the blood, vitamin B12 can positively influence the process.
Allergies: Vitamin B12 can help with asthma, eczema, and food allergies.
Diabetes: Diabetics with a reduced sense of touch can benefit from vitamin B12.
Energy: Especially in the presence of a (chronic) illness, B12 can provide more strength and energy, and increase appetite. Hormonal complaints: Along with vitamins B6 and B11, vitamin B12 plays a role in hormone balance and the production of neurotransmitters and prostaglandins.
Consequences of a disturbed vitamin B12 balance
- Reduced immunity.
- Anemia, accompanied by difficulty concentrating, fatigue, and shortness of breath.
- Numbness and tingling in the hands and feet. Loss of sense of touch.
- Decreased vision and spots before the eyes.
- Reduced nutrient absorption, constipation, and loss of appetite.
Daily amount
Recommended daily amount of vitamin B12 (micrograms)
| Man | 2,8 |
| Women | 2,8 |
