The importance of Vitamin B12
The Importance of Vitamin B12, also known as cobalamin, is an essential nutrient found only in animal products. This vitamin is especially crucial for vegans, as they do not consume animal products and are therefore prone to deficiency. Vitamin B12 plays a vital role in the production of red blood cells and 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, preventing vitamin B11 deficiencies.
- Cells: Vitamin B12 is essential for the conversion of myelin, the protective layer around nerve cords, and plays a role in cell division.
Dietary Sources of Vitamin B12
Vitamin B12 is found exclusively in animal products such as milk, meat, fish and eggs. Here are some examples of foods and their vitamin B12 content per 100 grams:
- Liver (calf): 60.0 mcg
- Mussels: 8.0 mcg
- Salmon: 3.0 mcg
- Beef: 2.0 mcg
- Parmesan cheese: 2.0 mcg
- Cottage cheese: 2.0 mcg
- Egg (medium): 1.0 mcg
- Semi-soft goat cheese: 0.53 mcg
- Milk (whole, 1 dl): 0.4 mcg
Possible Causes of Vitamin B12 Deficiencies
- Excessive alcohol consumption can damage the stomach lining and liver, resulting in B12 deficiency.
- Intestinal diseases such as Crohn’s disease and diarrhea can interfere with the absorption of vitamin B12.
- Liver disease can lead to B12 deficiency, as the liver stores B12.
- Age can reduce the production of intrinsic factor, which is needed for B12 absorption.
- Some medications, including birth control pills and antacids, can increase the risk of B12 deficiency.
Uses of Vitamin B12
- Arteriosclerosis: Vitamin B12 can have a positive effect on arteriosclerosis linked to elevated homocysteine.\
- Allergies: B12 can help with asthma, eczema and food allergies.
- Diabetes: Diabetics with reduced sense of touch can benefit from vitamin B12.
- Energy: B12 can provide extra strength and energy, especially with chronic diseases.
- Hormonal balance: Together with B6 and B11, B12 plays a role in hormone balance and the production of neurotransmitters.
Consequences of a disturbed Vitamin B12 balance
A disturbed B12 balance can lead to:
- Reduced resistance
- Anemia with concentration problems, fatigue and shortness of breath
- Numbness and tingling in hands and feet, loss of sense of touch
- Reduced vision and spots before the eyes
- Reduced absorption of nutrients, constipation and loss of appetite
Recommended daily amount of Vitamin B12
- Men: 2,8 mcg
- Women: 2,8 mcg
Maintain a balanced diet and consult with a health professional if you have any questions about your vitamin B12 intake. Healthy B12 balance contributes to optimal health and well-being.
