Cobalamin for blood, nerves and metabolism • WOMAN.AT

Vitamin B12 is one of the most important vitamins for the human body. It is possible without sufficient supplies Disorders of hematopoiesis and the formation of genetic material as well as the nervous system and metabolism
Come. Since the vitamin is found almost exclusively in animal foods, vegetarians and vegans in particular must ensure a sufficient intake.

Basically, vitamin B12 is not the only vitamin. Rather, it becomes a whole under B12 group of vitamins
so called “Cobalamin”,
I understand. 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).

Here comes vitamin B12 almost exclusively in animal foods
before. This is because only bacteria that live in the stomach and intestinal flora of animals can produce the vitamin. In addition, animals also absorb the vitamin through food, because vitamin-forming bacteria are on the ground or on plants. However, B12 is also added to livestock because they too cannot produce enough.

Foods of animal origin are therefore particularly rich in vitamin B12 Muscle, liver, fish, milk, eggs and cheese.
Vegetarians or vegans must therefore take care to eat enough food containing vitamin B12. As an alternative, you can also accessories
it is taken in the form of pills or drops. In case of problems with absorption by the stomach or intestines, B12 can also be administered by injections from a doctor.

Vitamin B12 is almost not found in plant foods. While some seaweeds have high levels of the vitamin, the nutrient is not always present in a form humans can use. Plus, people can’t eat so much that it won’t be enough in the end.

Food of animal origin – data per 100 g

Food Crowd
beef 4.5 µg
beef liver 60 ug
cow milk 0.4 µg
yoghurt 0.4 µg
Eggs (bought) 1.9 µg
Quarks 0.8 µg
cream cheese 0.5 µg
Gouda 2.2 µg
Camembert 3.1 µg
Mozzarella 2.0 µg
Salmon 4.1 µg
Trout 4.5 µg
shells 8.5 µg
caviar 14.5 ug

What is the average daily dose?

The recommended daily intake of vitamin B12 is included for adults and young people from 15 years of age 4 micrograms (mcg) daily.
Pregnant and nursing mothers need a slightly higher daily dose of vitamin 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 B12 deficiency?

If there is a deficiency of vitamin B12, the first thing to do is to do it hematopoiesis
disabled. This leads to the formation of oversized 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 lack of vitamin B12 also affects this nervous system
from what, among other things, K suggeststingling and burning in hands and feet
as well as the condition and safety of the alley can express. Last but not least, it can also be descending ability to concentrate
increased forgetfulness
like confusion
and depression
Provide signs of vitamin B12 deficiency.

Vitamin B12 deficiency is extremely rare in healthy people. This is due to three factors:

  • First, the proportion of animal-derived foods 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 thirdly, the human body can store the vitamin in very large amounts (2,000 to 4,000 µg), which is why a deficiency of the vitamin will not show up until months or years later.

Still, even if you eat an omnivorous diet, B12 intake can cause problems. In order for the vitamin to be absorbed into the body, you need the so-called Internal factor.
This special transport vitamin is necessary for the absorption of B12 in the small intestine through the intestinal mucosa.

Clinical signs of vitamin B12 deficiency appear only when the stores in the liver and kidneys are largely empty. If vitamin deficiency is ignored for too long, nerve damage in particular cannot be repaired. Against this background, vegetarians and vegans in particular need to ensure that they eat enough foods containing vitamin B12.

B12 overdose

Contrasted with a deficiency is an overdose of vitamin B12 almost impossible.
Excess cobalamin is either stored or excreted by the human body. Cases of toxic vitamin overdose are therefore unknown.

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 formation of red blood cells
involved, but also at The production process of the human genome.
Without a sufficient supply of vitamin B12, cell growth and cell division are therefore negatively affected. An adequate supply of vitamin B12 is essential for healthy growth, especially in children.

The vitamin also plays a key role in the human nervous system. It is required that to regenerate nerve fiber sheaths.
Cobalamin is therefore necessary to ensure the transport of nerve signals in the body. Last but not least, vitamin B12 is also involved in the breakdown of some 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 by itself,
but the vitamin must be absorbed 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 (the so-called “intrinsic factor”), which is made by cells in the stomach. Certain medications, such as stomach acid inhibitors or blood thinners, can interfere with this intrinsic factor. The result is impaired absorption of vitamin B12. People who suffer from chronic intestinal inflammation, celiac disease or diabetes tend to have problems absorbing vitamin B12.

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